Inflammation.  An ugly and uncomfortable feeling of achy joints, bloating, sluggishness, a general blah feeling. But do you know what kinds of foods cause inflammation? And what effect it has on your body?  Inflammation is your body's response to invaders, and it demonstrates that your body's white blood cells are working hard to fight for you. 

Inflammation can be caused by a variety of factors, such as an insect bite or an autoimmune disorder. However, it can also be caused by the foods that you eat, and eating these foods regularly can create poor outcomes in your body. So, what are these effects?   Foods can be a trigger for inflammation, which is the worst kind, as it often impacts your blood vessels. When blood vessels become continuously inflamed, this can cause damage to the vessels, causing an accumulation of fats in your bloodstream.  This fat, otherwise known as LDL Cholesterol, increases over time and can eventually cause a blockage in your arteries.

Of course, we want to avoid foods that cause inflammation and eat more foods that deter it. You probably already have an idea of which foods cause inflammation – greasy, fried foods such as French fries, soda, red meats, processed meats, junk foods, refined carbohydrates, to name a few. These are foods that are overly processed, and we are keenly aware that we should minimize or eliminate them from our plates anyway. 

So what about foods that fight inflammation? Load up on healthy foods such as tomatoes, leafy greens, nuts, seeds, fish and fruit to help you combat inflammation and keep your body running smoothly.

You may have already noticed that healthy, plant-based whole foods will help to reduce, and even combat, inflammation. Meanwhile, overly processed, high-fat junk foods will cause your inflammation to flare. Therefore, to help reduce the symptoms and lower your risk for health issues, simply eat more whole plant-based foods.

What causes inflammation for you?  Do you feel noticeably bloated? Achy? Generally unwell? Minimize or eliminate those foods and replace them with whole foods for better health.  Learn more about the positive effects of foods we eat when you join my 30-Day Fit & Healthy Challenge for the entire month of October 2018. For details or to register, send an e-mail to sarawolfsen@gmail.com or visit www.sarawolfsen.com.
 
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health and lifestyle coaching, nutrition education and wellness classes with guidance and gentle support for lasting weight loss and building healthier habits.  Learn more online at www.sarawolfsen.com.

As the calendar flips to September and the kids head back to school, there is always a sense of new beginnings in the air. Are you turning over a new leaf and focusing more on your health this season?  Try these helpful tips and enjoy a healthier fall for you and your family:

Make the most of seasonal foods. We always think about apples and pumpkins because it’s prime season for them. While pumpkin pie and pumpkin spice lattes aren’t so good for us, roasted pumpkin, pumpkin soup, or even mashed pumpkin is delicious and nutritious. Apples don’t need to go in pies to be sublime. Slice them up with your favorite nut butter smeared on top. Look for other seasonal foods to fill your plate with goodies that you'll love.

Prepare and protect from colds. Take a proactive approach to germs by keeping your hands washed and away from your face. Good rest and a proper, healthy diet will help you, too. Take advantage of natural immunity support with high-quality essential oils like lemon, lavendar and Thieves blends. Make self-care a priority so you will be less likely to succumb to illness even when those around you are sick. 

Stay out of the candy trap. Is Halloween one of your favorite things about fall? Decorating is a blast and watching all the sweet costumed kiddos is a delight, but the most significant health problem we all face for this holiday is the surplus of candy. Tempting as it is to buy that big bag and stash it away for when the trick or treaters come around, don’t do it. If you can’t resist it, don’t buy it until just before Halloween.  Choose something you wouldn’t eat yourself, or even better, keep the neighborhood happy and healthy by buying small sticker packs instead.  There are numerous healthy Halloween options to choose from!  Remember, Halloween candy should be a treat, not a daily vitamin during this festive season.

Enjoy the great outdoors. The cooler weather beckons us outdoors to enjoy the crispness on your cheeks and the splash of color on the trees. It’s nice for hiking, biking, or just enjoying the change in the seasons. Staying active during the fall is an excellent way to keep your health in exceptional condition. And breathing the fresh air boosts your energy level and mood, too!

Make wise celebration choices. Halloween is just the beginning. With fall comes football parties and then the holiday season where it’s an endless buffet of food, sweets, and ever-flowing libations. There is no need to miss out on the fun, but do choose wisely when you’re eating.  At parties, fill your plate with veggies first before sampling sweets. This way, you may be too full to eat more than a bite or two. This simple strategy helps eliminate the dreaded holiday weight gain. 

Remember that fall should be fun (it’s my favorite season!). Be mindful of these tips and, even if you slip-up, use your healthy habit know-how to get right back on track. Kick-off your Fall wellness efforts by joining my 30-Day Fit + Healthy Challenge with tips by e-mail and plenty of support in our private Facebook group. The Challenge starts October 1, 2018. Follow THIS LINK for details or to register.
 
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health and lifestyle coaching, nutrition education and wellness classes with guidance and gentle support for lasting weight loss and building healthier habits.  Learn more online at www.sarawolfsen.com.