Do you faithfully begin your day with a cup of coffee?  Statistics report over two billion cups of coffee are consumed worldwide each day. Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh coffee, doesn't it? A cup of coffee isn't a bad thing, but having an arsenal of ways to boost your energy without caffeine is beneficial, so try these tips:

Turn up the music. Maybe there is something to singing in the shower. Music helps energize your mood and boost your spirits!  Make a playlist on your phone with your favorite songs that amp you up, and listen to it during your morning routine.

Try the Breath of Fire. In the practice of kundalini yoga, there’s a technique called Breath of Fire. It involves taking short, fast breaths in through your nose while contracting your diaphragm. It gets your heart rate up and gets the blood flowing.

Try rosemary. Rosemary essential oil has been shown to help boost brain function.  On top of that, it smells delightful. Diffuse rosemary frequently and allow the aroma to infuse your home to feel more positive and alert.

Drink some water. Especially in the morning, water is excellent for cleansing away toxins and waking up our organs. More water means less dehydration, something that can sap your energy fast.  For even more of a boost, add lemon to your water for more flavor and a dash of vitamin C.

Have a protein-rich beginning. Breakfast that’s rich in protein is going to give you that jumpstart you need. Protein controls your blood glucose levels so give yourself a boost before you head out the door.

Check in with your eating habits. What we eat has a significant impact on our energy.  If you tend to eat large meals that take a lot of effort to digest, you can feel weighed down and sluggish afterward.  Lighten things up by eating a lighter lunch and breaking your meals up throughout the day to keep you feeling sustained.

The next time you feel like your energy is tapering off, try one of these caffeine-free ways to stimulate your mind and body and get that energy flowing!  Need accountability for the holidays? Sign up for my free 14-day Fit & Festive Holiday Challenge that begins December 3rd. Register here: http://eepurl.com/dNQ-Io

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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.

Behold, the season of good food is upon us.  Many of us identify food as the biggest holiday health struggle.  Do you feel like you undo all of your healthy progress during the holiday only to start over in the new year? Many of us stay on that cycle for our whole lives.  Sound familiar? This year can be different. Instead of surrendering to the holidays and starting again in January, harmonize your efforts of staying on track while still enjoying those tasty holiday dishes. Try these healthy hacks for your holidays: 

Walk it off. Instead of lounging before the big meal arrives on the table, go for a walk.  Walking will set the tone for your day and the fresh air will be feel energizing.  Then, make it a family affair by taking a long stroll after the big meal for good quality time together. Walking will aid in food digestion, too.

Eat breakfast. Skipping breakfast in favor of eating more dinner is not a good choice. By the time you sit down to dinner, you’ll be so hungry you’ll probably overeat. Enjoying a healthy breakfast will keep your blood sugar balanced so you won’t become too hungry.

Lookout for the pitfalls of gravy. Do you look forward to gravy on this special occasion? Take note of portion size. A large ladle of gravy can add an extra 800 calories!  Instead, grab a tablespoon and drizzle your gravy onto your plate. By using this hack, you’ll still get to enjoy everything else and your tasty gravy too – guilt free.

Bring a healthy side dish. There are many tasty side dish options that everyone will love. Make a salad with homemade dressing, or bake sweet potatoes and dress them with sprinkles of cinnamon.  Very simple, yet loved by all. Search for healthy Thanksgiving side items on Pinterest. You won’t be disappointed!

Savor the desserts. Remember that the holidays are not a free license to eat everything on the dessert table. However, if Auntie makes the best pumpkin pie, certainly save room for a modest indulgence. Do you want to try everything? Take bite-sized samples of each, then sit down and truly savor them. Don't overdo it, but enjoy those desserts that are only available a few days each year.

Perfect your portions. Load your plate with veggies first, then choose other yummies. When you make the majority of your plate veggies, you’ll feel fuller without feeling overstuffed.  

​Thanksgiving should be a relaxing and enjoyable holiday. Having a few boundaries to follow will go a long way in maintaining your healthy lifestyle.  Need accountability for the holidays? Sign up for my Fit + Healthy Holiday Challenge HERE.
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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.