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How well do you know beans? Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more – beans are one of the most powerful, nutrient-dense plant foods around. Consider this: beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower the risk of cancer, cardiovascular disease, and diabetes.
Many people avoid beans because they just don’t know what to do with them. Are you one of them? Follow these tasty tips:
*** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.
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Picture a big glass goblet filled to the halfway mark with water. How do you see it – half-full or half-empty? Consistently finding the glass half-empty – and the world as a difficult place – is a hallmark of negativity.
Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job. Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it? Enjoy these six tips to make the positive switch:
Take action today by trying one or more of the steps above and wipe out negativity. Or try this fun challenge: start the day with a bracelet on your left wrist. Move it to the right hand when you find yourself thinking or speaking a complaint. Can you reach the end of your day without moving it? It’s more difficult than you may think. But your awareness will be heightened! Want to learn now to make positive choices in your own life? Would you like personalized support with creating your healthiest, happiest life ever? Visit www.sarawolfsen.com or email me at sarawolfsen@gmail.com to get started. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. Have you ever downed an entire package of chips, cracker, or cookies? Ate pizza or cake until you felt sick? Drank more coffee, soda or wine than your body wanted? Do you remember how you were feeling at the time? I ask because sometimes we overeat to help distract us from emotional pain. Think about it – have you noticed that sometimes when you overeat you aren’t hungry at all? Perhaps you are lonely. Or sad. Or resentful. Or frustrated. Or something else. So what hurt are YOU holding on to? Wouldn’t it be more effective to address your uncomfortable feelings? The best, most thorough and divinely perfect way to do that is to tap into the power of forgiveness.
Forgiving is not easy, even for the most enlightened among us. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving. These steps can help:
Would you like personalized assistance with learning to forgive yourself and becoming a healthier version of yourself? Visit www.sarawolfsen.com or email me at sarawolfsen@gmail.com to get started. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. Can I be honest with you? Lately I have been having trouble promoting and maintaining a healthy life balance. Balance is a sticky subject among many people. We have family commitments, careers, children, pets, volunteer work, classes, hobbies, worship time – plus, big desires to improve our health. How can one possibly balance so many things? Is balance a myth? Can it realistically be achieved?
Perhaps “harmony” is a better goal than balance. Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it – harmony, balance, or “fitting it all in” – there is a secret to doing more of what you want and less of what you don’t want. But be forewarned - although the equation sounds simple, it actually takes consistent determination and patience to execute. It also requires that you get absolutely clear on what you want your life to be, and what you do not want in your life. To strive toward harmony, consider these important questions:
No balance required. Would you like personalized assistance with attaining harmony and becoming a healthier version of yourself? Visit www.sarawolfsen.com or email me at sarawolfsen@gmail.com to get started. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. February is notoriously known as the month of love. Why not put yourself first and cultivate in a positive relationship with YOU? Here are five exceptional ways to love yourself now:
*** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. Have you ever tried making a drastic diet change in the name of quick weight loss? How long could you sustain it before you surrendered and grabbed the Oreos? The problem with severe dieting is that your body gets forced into starvation mode which eventually leads to storing more fat and calories. So instead of your body burning unwanted fat, it panics and stores anything it can for survival. Then! When it can’t get calories from food, it starts taking calories from lean muscle, resulting in muscle loss. Eventually your body literally starves itself which results in stalled weight loss – and sometimes even weight gain.
Our bodies are very smart. Consider this: your body knows how to regulate your temperature and breathe properly to accommodate your activity levels. Your heart pumps without thought or effort and your digestive system efficiently processes and eliminates waste from your body. Furthermore, your brain sends messages to signal hunger, danger, fear and relief. So it really is no surprise that our body rebels when we try to fool it into an unhealthy, restrictive diet. Sure it may work for awhile, but eventually the body will stage a revolt, and we often gain back what was lost – plus some! And the emotional toll can be devastating. Doesn’t it make much more sense to follow the timeless, proven adage of proper food and exercise for best, lasting results? I know this approach takes time, planning, determination, energy and patience. But, over and over, this smart option results in the best rate of success. Simply cutting out (or minimizing) processed foods, sugar, and excessive caffeine and replacing them with vegetables, whole grains and lean meats will start you on your own path to sustainable wellness. Not ready to tackle your diet yet – but want to adopt a non-food-related healthy habit? Start with sleep. I am a firm believer that sleep is the foundation to wellness. No kidding. Commit to 7-8 hours of quality sleep each night and every area of your life will seem much more achievable. I promise. Begin tonight. No excuses. You deserve to be well. Want to learn more about healthy habits? Visit my website at www.sarawolfsen.com for free eGuides, a variety of downloadable wellness topics, and individualized support options. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. |
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January 2019
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© 2018 by Sara Wolfsen. All rights reserved.
Please Note: I do not provide the services of a licensed dietician or nutritionist, information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals. |