Autumn has arrived, and the busy Fall season is upon us. Does your out-of-control Fall schedule feel like it’s controlling you?  Believe it or not, nature knows this.  It knows how crazy this time of year gets and exactly what we need to find our way back to peace.  During the Fall season, many grounding foods become available so take advantage of their benefits!  These foods can ground us and help us to re-balance when we are feeling out of control.  Here are a few of my favorites:
 
Pumpkin and squash – These are two traditional autumn foods, but they’re also exactly what we should be eating to ground ourselves. When you want some sweetness in your meal, these are an ideal way to achieve that. So, pick up your favorite variety of squash or use that pumpkin you are carving for Halloween to create a seasonal dish and take advantage of the healthy benefits and grounded feeling while enjoying a delicious taste of Fall.
 
Root vegetables – Vegetables such as sweet potatoes, beets, carrots, turnips, garlic, and ginger add wonderful flavor to your meal and will make you feel rooted and grounded.  Interesting how that works, right?  Foods that grow as roots in the ground are naturally rooting and grounding to us.  Nature really is amazing. 
 
Add on the proteins – Finding healthy, high-quality protein sources will be of benefit to you this time of year.  Proteins that come from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect.  Hearty stews and soups are among the most popular food items this season, so indulge in the comfort foods that satisfy. 
 
Aside from eating grounding foods, there are other ways you can enjoy feeling grounded.  Did you know that just being in nature has a natural grounding effect -- so walk outside as often as possible to breathe in the crisp air and enjoy the colorful scenery.  Breathing exercises help you feel more grounded, so focus on your breathing throughout the day and take note if you're breathing freely or holding your breath often.  When you notice you're holding your breath, take a moment to practice slow, deep breaths to calm yourself.    

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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.

You’ve probably heard the promise of a product or service that “offers simple ways to lose weight and keep it off” dozens of times, often relating to specific exercise programs and strict food plan. You may have even tried them.  The problem is, if they work at all, the results are short lived before the pounds find their way back to you – rapidly, usually.  So, why is that? 

There is an essential missing piece of the puzzle, and without that piece, you’ll stay stuck on the hamster wheel of meal plans that aren’t sustainable.  The missing piece is quite simple – you have to start with the basics.  There’s a lot of work to do first and foremost with changing your intentions and shifting your mindset before the real results come to stay. 

It’s difficult to stay motivated when the only goal you have in mind is a newer, slender you or an incredible beach bod.  That may sound funny, but truthfully -- it’s not enough to keep you going.  When you don’t attain that goal quickly enough, or you miss your workout two days in a row, you’ll be ready to throw in the towel.  Because just wanting to be slim is not enough. 

Does that sound familiar?  You’re incredibly motivated in the beginning, but results don’t show up fast enough, so you drop the entire idea.  To break this cycle, you need to find a different reason for wanting to change.  Your intentions for the change must come from the desire to treat your body well, live a healthy, long life – and a love for your own body, instead of a fear of it.  (Yikes, that’s a hard one, right?)

The foundations must be in place for lasting change to stay.  You must learn to love yourself – right this moment, just as you are.  Through this love, you will desire to eat healthier and move to nourish the body you have.  Punishing yourself by eating strict foods you don’t enjoy, working yourself crazy at the gym, or gulping diet pills, shakes and supplements is not a healthy or sustainable way of achieving your ideal health. 

The best way to start is with baby steps.  Start with one, small step that you can build on.  For example, reduce or eliminate soda pop and replace it with water.  Do this for one week, and next week, choose another simple step to add.  Before long, all of your unhealthy habits will be replaced with new, healthy ones… and you’ll be on your way to lasting change – once and for all.  

Take action this week by asking a trusted friend, companion or health coach to provide ongoing support, encouragement and accountability for good days and bad.  Keep in mind, there will be setbacks, but those set the stage for a comeback. Forward progress is still progress, regardless of the time it takes to achieve each of your goals.

Tired of the same ol’ lunch? Visit www.sarawolfsen.com to download my free eGuide with Simple, Healthy Lunch Ideas and look forward to lunch again!
 
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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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Dining out is often an enjoyable occasion — so feeling confident and comfortable making healthy choices with the options you're given is an important part of continuing your healthy efforts. 

The holidays are only a few months away and your calendar will be overflowing with festive celebrations.  Now is the time to establish lasting habits so you can approach the holiday season with confidence and you don’t greet the new year with an unwelcomed weight gain!  (Stick with me because I’ll be helping you navigate the holidays when they arrive, too.)  So here are a few simple tips you can take with you wherever you go:

Don’t be afraid to ask.  If you’re having difficulty finding something healthy on a menu, don’t be afraid to ask for a modification.  For example, if you’re at an Italian restaurant with a menu full of pasta dishes — consider substituting the pasta for broccoli or spinach.  You still get the toppings and sauce, but without the plate full of carbs. If this isn’t an option, ask your server to package half of your entrée in a to-go box, and bring the other half to your table for dinner. Portion control is important, too.

Don’t drink your calories.  A very simple way to make a small healthy shift is to choose water.  It’s clearly the healthiest choice, but this doesn't mean you can't enjoy a green tea or the occasional glass of red wine alongside your water.  Balance is everything, but water is the top priority.  And enjoy the financial savings too!

Prepare yourself before going out.  Deciding which of the meals are both tasty and healthy can be time-consuming and not the kind of task you want to do while you’re in the restaurant. Be smart and look up the menu online before your visit.  From the comfort of your own home, you can research which of the meals is the healthiest, and you'll be ready to order when you get there. Also, be the first to order, to keep your mind from waffling over the choices of others.

Choose an appetizer as a meal. The amount of food you get with an appetizer and a small side salad is usually just the right amount – unlike the oversized portions often found on the entrée menu. 

These are simple hacks that can make a big difference in the quality of food you eat while eating out.  Take action this week by pre-planning your next meal in a restaurant and congratulate yourself on a job well done.

Tired of the same ol’ lunch? Visit www.sarawolfsen.com to download my free eGuide with Simple, Healthy Lunch Ideas and look forward to lunch again!

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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.

Do you skip breakfast in the mornings? When you feel overwhelmed by your schedule, and you’re constantly racing from one appointment to the next, it’s often a popular decision to skip breakfast entirely.  After all, when you’re already scurrying around in a race against the clock, it seems like an impossibility to find a chance to sit down for breakfast, on top of everything else.
 
I’m sure your mother told you that breakfast was the most important meal of the day, but in case you need another reminder… it’s time to make your morning meal a priority and find time to eat breakfast.  After all, you just went the entire night without eating, and you need to refuel your body for the day ahead.  Breakfast is the perfect time to get in those important vitamins and nutrients your body needs to function well throughout the day. 
 
Eating breakfast helps improve concentration, memory and even helps boost your mood.  Finding a simple, healthy breakfast that works for your busy schedule is quite easy – so no more excuses for skipping breakfast. Try these tasty ideas:
 
Toast with avocado and an egg.  This breakfast tastes great and can be made within a couple of minutes. The avocado is full of healthy fats, and the egg provides you with some protein you need to fuel your body well for the day.
 
Fruit, nut and yogurt parfait.  Simply layer some yogurt, nuts, fruit, nut butter and honey to create a delicious breakfast full of healthy fats, vitamins, and minerals.
 
Make-ahead breakfast mini-muffins.  When you have absolutely no time in the morning, prepare these ahead of time and even take them with you. Simply whisk some egg, spinach, other vegetables you desire into muffin tins, bake these at 350 degrees for 15-20 minutes, and they are ready to go.
 
Overnight chia.  Mix in oats, chia seeds, honey and some nut-milk into a jar and then leave it overnight in the fridge. You can add other ingredients you may desire to make this to your taste, like cacao, blueberries or peanut butter.  
 
One final tip: don’t overcomplicate it – that’s exactly what causes the feeling of overwhelm that holds you back from eating breakfast daily.  It’s time to reclaim and revise your morning routine to include a simple, satisfying breakfast to start your day on the right track.
 
Learn how to prepare simple, summer meals with seasonal ingredients when you sign-up for my free 5-day Summer Meals Challenge and receive a daily e-mail with healthy tips and recipe ideas. Email me at sarawolfsen@gmail.com to register.

Sara Wolfsen is a Certified Health & Lifestyle 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.

6 TIPS FOR EATING HEALTHY ON A BUDGET
 
I frequently hear people complain that eating healthy is too expensive.  It can certainly appear that way at first glance – but after some evaluating you soon realize that eating healthy is absolutely possible on a budget.  In fact, once you get the hang of it, it can be quite simple!  These tried-and-true tips will help you discover how to eat healthy without breaking the bank.  Take these tips and make them habits in your life, and you'll soon find you can successfully have a healthier kitchen without sacrificing your bank account.
 
Shop the perimeter.  Think about it – all of the healthy items are on the outside perimeter of the store.  For the most part, the inside aisles are the pre-packaged, boxed foods that typically aren't ideal for a healthy lifestyle. – and they’re more expensive per serving.  There are certainly some items you'll need from the inside aisles, but the majority of the cart can be filled with items from the perimeter.  So always start by shopping the perimeter of the store before you venture into the inside aisles. 
 
Don't purchase pre-cut items.  Yes, it takes extra time, but buying diced onions or pre-chopped fruit costs a significant amount more than buying a full cantaloupe and cutting it yourself. 
 
Shop at different places.  Wholesale stores such as Costco or Sam’s Club may be most beneficial for some healthy items, but probably not your entire grocery list.  Investigate where you can get your staple items weekly.  Are your veggies most affordable at the Farmers Market or local grocery store?  Is it most economical to get your grains and beans in the bulk aisle at the Amish store?  Shop around and find the best deals for your weekly basics.
 
Grow it at home.  Are there some items you frequently eat that you can grow in your backyard or on your patio?  There are a tremendous amount of foods that you can easily grow at home, many of them you can even grow from scraps.  Free is always great, right?!  And when you grow it yourself, you know your food isn't covered with harmful chemicals.   
 
Buy in season.  In-season fruits and vegetables are far less expensive, more nutritious and easier to find.  Fruits are almost always on sale at local grocery stores – so check online to see where you can get berries half off or where you can stock up on fruit for the week.
 
Some produce costs more than others.  Keep your weekly grocery bill low by choosing the least-expensive produce items for most of your grocery choices.  Greens, carrots, apples, bananas and celery are among a few very inexpensive options.  Balance those out with some more expensive broccoli, Brussels sprouts or berries, and you're well on your way to eating healthy on a budget.
 
Learn how to prepare simple, summer meals with seasonal ingredients when you sign-up for my free 5-day Summer Meals Challenge. Email me at sarawolfsen@gmail.com 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 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.

Spring has finally arrived! This is a time when we naturally want to refresh and rejuvenate ourselves and our surroundings.  The winter blues may still be lingering, which creates the perfect opportunity to learn some natural tips and tricks on resolving the rest of those winter blues and enjoying the new season.  Here are four foods that naturally boost your mood and help you relax: 
 
Asparagus.  Asparagus is loaded with folic acid, which has been associated with stabilizing and boosting your mood.  One cup of asparagus offers two-thirds of your daily folic acid requirements.  Asparagus goes well with nearly any meal!  Sauté, steam, roast or grill it – it’s quick, simple and a delicious addition to your dinner. 
 
Avocado.  The numerous benefits that avocados boast make them a favorite addition to any meal.  A slice of avocado is chock-full of Vitamin B which is essential for healthy brain cells and nerves.  Also an excellent source of potassium and healthy fats, avocados hold many benefits that can assist in boosting your mood. 
 
Blueberries.  Although they are small, blueberries are a Vitamin C and antioxidant powerhouse.   These benefits are crucial in helping to protect against and repair cell damage.  Quercetin, an antioxidant found in abundance in blueberries, is an incredible natural anti-inflammatory. 
 
Almonds.  Munching on almonds is an age-old trick for reducing stress.  Almonds are high in Vitamins E and B2, both of which are great immune system boosters during stressful moments. Just a small handful of almonds can do wonders for your mood.
 
These are just a few of my favorite foods that can help boost your mood and keep stress at bay.  There are numerous others, such as spinach, oranges, fatty fish such as salmon, and more.  
 
What do you do when you feel the stress packing on?  Do you first reach for a comfort food that may not be helpful for your health?  It’s natural to feel this way, especially if you do not program yourself to think about healthy ways to combat your stress and elevate your mood.  This week be intentional about thinking of healthy ways to elevate your mood, using your own wisdom and a few of the tips above. What will you do the next time you need a mood boost?   
 
Request your complimentary eGuide entitled Spring Detox: Spring Cleaning Your Life by e-mailing Sara at sarawolfsen@gmail.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 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.

Are you in a low-energy rut?  Sometimes it's lack of sleep that's the culprit, but other times – even if you're getting your zzzzs – you can fall into a draining low energy cycle.  And before you know it, you're making frequent stops for coffee to jump start your day.  Here are a five ways to increase your energy naturally without relying on caffeine or processed sugar:
 
Fuel up with fiber. Starting your day with a breakfast containing fiber can help boost your alertness throughout the day.  This is possibly because fiber takes longer to digest by slowing the absorption of food in the stomach, so blood sugar levels remain steady for a longer period of time. Some great options are whole-grain toast or a bowl of oatmeal with ground flaxseed.
 
Pick a protein.  While protein isn't going to give you the energy surge you would get from a macchiato, protein packs a punch of energy for the long haul giving you lasting energy for hours to come.  Include protein in your meals throughout the day for energy without the crashes. 
 
Have more frequent meals. Rather than having three meals a day, it may be beneficial to eat smaller meals more frequently throughout the day. This allows you to maintain a higher, more stable blood sugar levels so you're not experiencing the sugar highs and lows. 
 
Go for a stroll.  If you’re prone to the mid-afternoon energy downturn, going for a short walk can invigorate the rest of your day.  The next time you feel the urge for coffee, head outside for a walk instead.
 
Drink apple cider vinegar.  Apple cider vinegar has been tied to many health benefits, but did you know that increasing energy is also one of them?  The amino acids contained in apple cider vinegar work to counter fatigue.  Next time you're feeling worn out, add a teaspoon or tablespoon of apple cider vinegar to a glass of water or your smoothie and watch your energy level rise.
 
These are just a few ways that you can increase your energy to high levels throughout your day.  Start with one of these tips and, over time, you'll begin to reap the benefits of lasting energy. All it takes are a few simple shifts in your habits.
 
Ready to make a change? Click HERE to receive your complimentary eGuide entitled Spring Detox: Spring Cleaning Your Life.

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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 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.

Do you believe that eating healthy requires a lot of work? Meal planning, grocery shopping, cutting, chopping – sometimes it can seem like such an effort!  That effort is definitely worth it but it sometimes seems easier to avoid, right?
 
We all know that eating the right foods, especially vegetables, is essential to better health. But what if you're not a big fan of shopping, chopping, and prepping?  As it usually goes, the things that are the best at keeping us healthy and nourished aren't always the easiest path to follow.  It takes some practice and trial and error to find your sweet spot for infusing health into your day on a daily basis – and one great place to start is finding simple ways to add more veggies into your day.  Here are my four favorite ways to add veggies into your day:
 
Start your day with veggies.  Vegetables are not just for lunch and dinner.  Kick off every morning with veggies on your plate.  Throw a handful of kale into your morning smoothie or use last night's leftover veggies to whip up an omelet.  There are numerous ways to add veggies to your morning meal, and getting them in early means you’re well on your way to eating your daily serving of veggies by dinner time. 
 
Go for frozen. Fresh veggies are typically the better option, but chopping and preparing vegetables from scratch isn't always practical for many of us.  So, stock up on frozen veggies on your next grocery run.  Freezing vegetables is considered minimal processing, as many of the veggies will still retain much of their nutritional value.  Having frozen vegetables on hand at all times leaves you no room for excuses when you’re in a time pinch.

Double up. When you're preparing salads, soups, pasta sauce, or a healthy casserole, double the amount of vegetables that the recipe calls for.   Stir extra veggies into your soups or put an extra portion into your sauce.  You’ll only enhance the flavor and nutritional value, so it’s a win-win!

Join the Meatless Monday movement. Have you started going meatless on Mondays yet?  This is an excellent way to get more veggies onto your plate every week, and it's simple.  Just cut out meat on Mondays and dedicate your plate to more fruits and vegetables.  If Monday is not convenient, pick another day that works for you.  Not only will you be lowering your grocery bill and getting more nutrients by eating more veggies, but you're also trying something new, and variety is the spice of life!
 
Vegetables are a fabulous source of many beneficial nutrients for your body.  When you cut back on processed foods and "sneak" more vegetables into your day - you're making better choices that set you up for a lifetime of healthy habits.

Request your complimentary eGuide entitled Spring Detox: Spring Cleaning Your Life by e-mailing Sara at sarawolfsen@gmail.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 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.

Spring is a time of renewal – a time that the world around us blooms with beauty – and there’s an innate desire within us to do the same.  The heaviness of winter is still lingering, but when the sun starts shining a little warmer, we often desire to go into spring cleaning mode.  This could mean our homes, closets, eating habits, relationships, and maybe even a social media detox – we can all use that once in awhile!  Needless to say, we are longing to feel a little lighter, in more ways than one, when Spring finds us.  Here are a few ways you can feel lighter this Spring:
 
Start small.  Make a list of what you’d like to declutter in your home.  Start small, and highlight which tasks have priority.  Don’t remember the last time you’ve worn half of the clothes in your closet?  Start there.  Start with whatever is the biggest burden on you.  The state of your surroundings has a huge impact on your overall well-being. And remember, outer order brings inner calm.
 
Simplify.  Simplify your meals and you’ll feel like a brand new person.  Meal planning, grocery shopping, coming up with ideas for dinner each night… it’s exhausting.  Try eating very simply for the next week and see how things shift for you.  Eat whole foods, with few ingredients and minimal prep time.  Think Mason jar salads or roasted broccoli and a small piece of grilled chicken.  Ah simplicity!
 
When life gives you lemons.  It may sound too simple, but that’s what we’re doing here!  Simple, beneficial changes that don’t overwhelm.  Add a squeeze of lemon into your water (warm or cold) in the morning (and throughout the day, if you wish) and enjoy the alkalizing, naturally detoxification benefits.  Your digestive system will thank you and you’ll enjoy a nice boost of natural energy.
 
Improvements.  Have you been dreaming of something to add to your life that will give it more value?  Have you been intending to start writing or painting again?  Have you been promising yourself that you were finally going to start working out or reading more?  What instantly pops in your head when you read this?  Start by adding one thing in this week that will improve the quality of your life.  Perhaps that’s a new, relaxing evening ritual or a commitment to get bi-weekly massages for stress relief.  Pick one thing, and GO!
 
Baby steps coupled with consistent, daily action will get you where you want to be in no time, without overwhelm.  I’d love to hear what you choose.  Send me an e-mail at sarawolfsen@gmail.com and let me know what new thing you’re going to start this week to add more quality to your days! You can also request my complimentary eGuide entitled Spring Detox: Spring Cleaning Your Life 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 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.

The common cold is something we’ve all experienced at some point, and undoubtedly, we will cross paths with again.  Illness seems like an inevitable part of life -- especially if you have little ones in the house or work in a large office.  Germs are everywhere, and without the ability to see them lingering, we can’t always avoid them. To keep your home healthy, the best defense is always to wash your hands thoroughly with mild soap and warm water as soon as you walk through the door.
 
Even though we can’t fully avoid germs, there are many simple, natural things we can do to prevent those germs from winning the fight against our immune system – and even shorten the lifespan of the cold.  You don’t even have to leave the kitchen to find many helpful immune boosters.  My favorite foods that can help combat an illness and boost the immune system are:
 
Garlic — if you can stomach raw garlic, this is the best option.  Adding it into tea is another option, if you enjoy the taste.  If you’re not a big fan of garlic and you are reading this in horror at the thought of eating raw garlic… have no fear.  Just cook with it as much as possible when you’re feeling a cold coming on, or you are currently battling one.  Toss in several cloves during each meal and enjoy the benefits.
 
Probiotics — we’re programmed to hear the word ‘bacteria’ and think it’s a bad thing, but good bacteria exists and your body needs it.  Probiotics provide your body with the good bacteria it needs to function optimally.  You can take probiotics as a liquid supplement, capsule, or you can enjoy the probiotic properties of yogurt and fermented foods such as sauerkraut and kombucha. 
 
Cloves — it doesn’t have to be the holiday season for you to use cloves.  Cloves have incredible properties that help the body fight against germs, alleviate pain and even helps with loosening the phlegm that you may be battling with a cold. 
 
Cayenne — another simple option that you can sprinkle on any meal.  Adding that pop of spice can help decrease the mucus buildup and ease your sore throat and congestion.  Adding fresh lemon and cayenne into a mug of boiling water as a homemade tea packs a punch against that cold.  Lemons are high in Vitamin C, which only helps boost the immune system response.  
 
There are many more natural ways to boost your immune system, but starting with these suggestions will help you have natural options in battling your next cold.  Make a note of these foods and remember them the next time you feel a cold coming on. 

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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 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.