Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to unexpected carb cravings.  Sometimes, we attribute these cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances. 

When you feel stress, cortisol, the stress hormone, skyrockets along with your blood sugar.  To compensate, your body releases the fat storage hormone, insulin, to help bring your blood sugar back in balance.  When that happens, the insulin tends to overcompensate, and your blood sugar dips lower than it should. Your body becomes confused and thinks it needs more energy, and thus, a carb craving is born.

Now that you know this, you can take steps to outsmart your body when it comes to carb cravings. First, you can take steps to reduce your stress or learn healthy coping mechanisms for when it arises. Next, you’ll need to change your eating habits to satisfy that carby craving without derailing your progress.  Here are a few of my favorite tricks:

The Salty Swap.  Next time you can't shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way.  For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, sprinkling each with a little sea salt to fulfill your saltiest desires.

The Sugary Sweet Swap.  Sweet tooth at it again?  Next time you're longing for a dessert, reach for something naturally sweet that isn’t full of refined sugars and processed junk.  A square of dark chocolate, as long as it’s at least 80% pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.

The Pasta and Bread Swap.  And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will help you make noodles out of vegetables that taste amazing too.

Take action this week by stocking your kitchen with the ingredients above so these swaps become second nature when you feel threatened with carb cravings. 

Spring is the ideal time to give your whole life a refresh: living spaces, eating habits, relationships and even finances. Request my complimentary Spring Cleaning Your Life eGuide by sending an email to 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 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.

It's been said that the average person consumes more than 40 pounds of sugar each year. That’s an alarming statistic.  When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.  Making a few mindful tweaks can make all the difference.  Here are a few simple ways to keep added sugar to a minimum:
 
Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It's just as easy and doesn't contain any of the added sugar the pre-packaged items have.  So, choose something fresh from the produce aisle instead. 
 
Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you satisfied longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.
 
Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.
 
Study labels before you buy.  Is your pantry stuffed with pre-packaged, processed foods? It's time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy. Added sugar can be found in the most unsuspecting places so read every label before putting anything into your grocery cart.
 
Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty -- and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.
 
It takes time to adjust to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren't harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.   Take action this week by noticing where added sugar is lurking and take steps to reduce sugar intake over the next three weeks then reap the ‘sweet’ benefits of healthier eating!
 
Spring is an ideal time to clean more than physical spaces. Learn how to spring clean your eating habits, relationships, and finances, too. Visit my website to download my complimentary eGuide - Spring Cleaning Your Life today.

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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.
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You've ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you've seemed to hit a plateau.  So, what's going on? While eating clean is of utmost importance when paving a healthier path, there could be some non-food related reasons why you’re not seeing or feeling any improvements lately. Are you…

Being too focused on the scale? When you feel like you’re doing all the right things, it can be frustrating not to see or feel any improvements. Try not to get discouraged, though.  We tend to measure our success by the number on the scale, which isn't an effective way to gauge progress.  With things like fluid fluctuations and building muscle, the scale can be deceptive.  It is most practical and accurate to assess growth by how we feel and how our clothes fit.  Don't let the scale tell you how you're feeling; you are much more than that number. 

Not exercising? If you're eating healthy and not prioritizing exercise of some sort, you will likely hit that plateau.  While eating clean is a crucial piece of staying healthy, exercise is the other puzzle piece necessary to achieve the goals you've set for yourself.  You don’t need to work out in the gym for an hour every day if you don’t want to but at the very least, walk briskly for 20 to 30 minutes on most days.  Find the exercise that fits into your schedule and that you enjoy the most. 

Exercising too much? And yes, there’s a fine line to walk with exercise. If you don’t exercise enough, it's not ideal -- but if you exercise too much it causes stress and impairs your adrenal hormone production. So, if you’re working out too much in hopes to reach your goals faster, take a couple of days off and reevaluate your workout strategy for better results, like with yoga and weights instead.  Contrary to what you might think, weights are an important part of an exercise that will help you build a stronger body, even when your body is at rest. 

Still drinking sugar?  Sure, you eat salads and healthy meals all day long but your morning coffee is filled with cream and sugar, or you’re drinking fruit juices or diet soda.  If this is a struggle, make it a goal this week to begin making some changes in this area.  If your drink of choice is something other than water, begin swapping water for your beverage of choice until you crave water more than that sugary drink.  It will happen, I assure you!  Try flavored sparkling water like LaCroix to satisfy the bubbly craving, and infuse your water with fruit to add flavor. 
So when you feel like you're stuck in a rut, reevaluate the non-food related daily habits that may be hindering your progress.

​Request my complimentary crockpot recipe collection for simple, delicious meals by sending an email to 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 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.
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The new year is among us! It’s an exciting time when we dream about the possibilities and make ambitious plans for our future. You probably know that the most popular resolution is improving health, and we are quite often ready for a change after the holidays.  As tasty as holiday tidings are, they often leave us feeling physically heavy and emotionally out of touch with our goals.

Your healthy resolutions don't have to be complicated, and they don't have to end before February arrives.  The key to looking and feeling your best is to keep it uncomplicated and focus on clean eating.  Clean eating simply means choosing healthy, whole foods and eliminating the processed junk. Here are my best steps for a no-fail progression into clean eating:
 
Focus on your inner motivation. Why do you want to make this change? Why now? You may want to commit to running an important race in 2018 or perhaps you’ve noticed the poor eating habits of family or friends and witnessed the damage done in body, mind and spirit.  Whatever it is that motivates you to eat clean, bring it into your daily focus so you will be more successful in sticking to your clean eating plan.
 
Re-evaluate what you’re currently eating. Before you begin your clean eating efforts, write down what you’re eating now. Becoming aware of unwanted eating patterns helps to avoid the same pitfalls of the past. Does a stressful week at the office lead you to a Friday night sugar, carb or alcohol binge? Take steps to avoid the same pattern rather than repeat it each week.
 
Set realistic, measurable and specific goals. It’s important to make small steps toward healthier eating and lifestyle habits to avoid failure. To be successful in the long-term, commit to changing one or two new habits every few weeks. For example, it’s not realistic to declare you will never eat chocolate again. Instead, purchase a few small squares of high-quality chocolate and plan for an uninterrupted indulgence at 3 p.m. on Monday, Wednesday and Friday. This change is realistic, measurable and specific.
 
Clean out your pantry. Sadly, most American pantries are bulging with processed foods.  As a general rule, cut out anything that is unnatural or contains more than five ingredients on the food label. If you have a surplus of unopened items, donate them to a local food pantry.  And! Don’t bring tempting foods that you are trying to avoid into your home, workplace or car.
 
Refocus your grocery shopping strategy. We’re creatures of habit and when we go to the grocery store, we usually follow the same path every time. Shake things up and head straight for the produce section. And avoid the middle aisles of your supermarket because that’s where those processed foods lurk!
 
Master meal preparation. One of the easiest ways to dive into clean eating is to prep your meals. You’ll find several healthy meal prep plans online that offer printable shopping lists. If time is a factor, look for crockpot recipes that call for whole foods. Prepare the meal in the morning so you can look forward to a hot, delicious, healthy meal every night!  
 
The key to success is making small changes over time to create a sustainable, healthy lifestyle.  Take action this week by implementing one suggestion above, write it on your calendar, and then record the next step to start a few weeks from now. A year from now, you will be glad you did! 
 
Download my complimentary crockpot recipe collection for simple, delicious meals at my website: 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.

Have you ever noticed that winter can cause a yearning to slow down and warm up by a cozy fire?  I love that nature works like this, innately causing us to change with the seasons.  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.  We also share a common tendency to move less during the winter season. Here are my tried-and-true ways to help you keep a winter wellness routine even as we hunker down for warmth:

Don’t burn the candle at both ends. Is your social calendar still jam-packed this season?  We just survived the holiday parties, and now it's time to catch up with those we didn't see last month, and of course, celebrate the New Year.  However, don’t feel obligated to attend every gathering, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers. Taking time for yourself is the best solution for winter wellness.

Be mindful of social settings. For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after coming into contact with someone. Keeping your hands clean is the best way to avoid a winter illness.

Keep moving.  Your best defense against the winter blues is to start or keep your workout routine.  Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated and warm you up! Consider signing up for my 5-Day Winter Walk and Wellness Challenge.

Hydrate more. Getting enough fluids is important on any day, but the winter weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer on skin and lips is a must.

So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside? Be kind to yourself during the winter months and the rest of the year too!  
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Sign up for my latest challenge by sending an email to sarawolfsen@gmail.com. The Winter Walk and Wellness Challenge Series starts soon!
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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 gentle guidance and support for weight loss and healthier habits.  Learn more at www.sarawolfsen.com.
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The colder temperatures, the beautiful blankets of snow over the landscape, the festivities with family and friends, and the anticipation of a brand-new year can be an exciting time.  But along with these great things, cold and flu bugs are also lurking.  It can often feel like germs surround you anywhere you go this time of year, but by boosting your immunity, you'll be less susceptible to catching those colds.  Here are a few of my favorite natural ways to boost my immunity during the colder months:

Eat harmoniously.  Eating whole foods, especially locally-sourced ingredients, is best for maximum nutrients, flavor, and freshness.  For big flavors that boost immunity, make sure you cook with immunity-strengthening items like garlic, onions, ginger, turmeric, and cayenne pepper.

Get your vitamins.  Citrus, bell peppers, dark green vegetables, and berries are all excellent sources of vitamin C.  Even with the cold weather, it's important to get outside in the sun for a few minutes as often as possible.  It’s a great way to get the vitamin D your body needs, and fresh air always boosts your mood and energy level.

Stay hydrated.  When our bodies are dehydrated, it’s much easier for us to become susceptible to illness. Add a wedge of lemon to give hot or cold water more flavor, plus you’ll get more vitamin C -- a win-win.

Get those Z’s.  In a society that tends to run themselves ragged, take the time to get your rest and rejuvenate. You’ll be less likely to get sick if you sleep 7 to 8 hours a night, even if you come into contact with the people that are battling an illness. 

Get moving.  Exercise is one of the best ways to benefit your body overall, but it also helps keep your immune system strong. Even if you only have time for a 10-minute walk after lunch, take it. It will help your body fight off illness.

No one likes getting sick so reduce your chances of being bed-ridden by washing your hands and being proactive about your health right now! And, speaking of movement, sign up for my newest challenge by sending an email to sarawolfsen@gmail.com. The Winter Walk and Wellness Challenge Series starts soon!

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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.

Daily workouts can be difficult to fit into a busy schedule, and often, this causes us to give up altogether.  We can frequently have an all-or-nothing mindset when it comes to exercise, but this way of thinking is harming our health.  A workout doesn’t have to be 90 minutes of sweating at the gym.  We can find ways to sprinkle wellness into our everyday lives, and we can even fit wellness into our workday.  Here are a few ways to focus on wellness during your day:

Park and Walk – Your workday essentially begins as soon as you leave your home in the morning.  Consider parking as far away from the building as possible.  Doing so will create the opportunity to walk further as you get some extra steps in.  Also, ditch the elevator and take the stairs.  You’ll be amazed at the difference it’ll make over time!

Make your office space greener – An excellent way to lighten your mood at work is to make your workspace comfortable and inviting.  Find some plants that don’t need a lot of sunlight and add as many as you’d like to your office area.  Live plants will also assist in cleansing the air in your office, which is an added benefit to the beautiful scenery.  Aside from the greenery, keeping your office space clutter-free will help you feel more productive and less stressed. And don’t forget the photos of your loved ones to lift your spirits, along with positive affirmations to read daily!

Work on your posture – Good posture is a conscious effort we must make, especially when we slouch in office chairs for most of the day.  I know, slouching is usually more comfortable, but the long-term effects are not.  If you need a better chair, it is well worth the investment.  Look up ergonomic chairs and visit your local office supply store to try some out in person.  Good posture will assist you in concentrating better, and lessen those back aches you take home with you each night. 

Make use of your lunch break – It’s time to stop working through your lunch break while you munch on a snack from the vending machine.  One of the best ways to add wellness into your workday is to bring a healthy lunch.  It doesn’t take much effort to make meals for the week on a Sunday afternoon — so hop onto Pinterest and discover some new, delicious looking healthy lunches you can take with you.  If there’s time, squeeze in a 10-minute walk after you eat for better digestion and a clearer mind.  Download my Simple, Healthy Lunch Ideas Freebie at my website for a fresh approach to lunch.

Always have healthy snacks nearby – I get it — sometimes when you’re racing against the clock to meet a deadline, you crave a sugar boost to keep you going.  Keeping healthy snacks in your office will help curb your snack cravings without resorting to the vending machine.  Dried fruit, nuts, dark chocolate or healthy granola bars are great shelf-stable options to store in your desk.

Don’t forget to drink your water – Ah, water.  It’s often so undervalued, but it is truly essential.  Staying hydrated will help your focus and give you natural energy.  Dehydration is one of the leading causes of tiredness, headaches, and cravings.  So, be sure to keep the water flowing throughout the day.  You won’t regret it. 

These are simple ways to begin implementing wellness into your workday every day.  You’ll find that the positive changes will reveal themselves quickly, and you’ll crave the good feelings. Remember, it’s not about perfection. True wellness is about finding ways to fit it into your schedule, and about making the best choice available with what you’re given. 

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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.

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.