Lunchtime can be a real challenge when you want to keep your food choices healthy.  Are there tantalizing treats in the break room or too many snack days in your department? Temptation can steer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's important to be proactive about your meals for the work week.  Whip up these simple lunches in just minutes so you can enjoy healthy lunches all week. 
 
Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is really convenient to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Grilled chicken and vegetables that you enjoy – like broccoli, zucchini, onion and a sauce of your choice.
 
Mason Jar Salads.  These are so simple and you can prepare them for the whole week in one afternoon.  Use mason jars to hold your salad ingredients so when you empty your jar into a bowl, it creates the delicious lunch salad for you.  Start by putting dressing in first, then your toppings and veggies. Finish off your jar by adding your greens last.  This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the refrigerator for up to five days. 
 
Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce and wrap it up.  These pair well with soup, so keep that in mind as you are meal prepping for the week. 
 
These are just a few examples of all the delicious meals you can prepare quickly at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use Sunday to prep your meals for the entire week. So simple, delicious, convenient and affordable!
 
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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.

One of the best ways to beat the heat is with a refreshingly tasty beverage in hand. Pure water is, of course, the drink of choice and should regularly be consumed to avoid dehydration.  By adding a squeeze of fresh lemon to your water, you can pack even more of a beneficial punch.  But on those special occasions when you want a little something extra, or you’re looking for the perfect summer beverage to serve at your weekend gathering, there are some delightfully refreshing options to choose from.  Here are my favorite soothing summer beverages that you can enjoy with or without alcohol. Pour some summer sunshine in your glass with no guilt:

Cheery Cherry Breezer 
·       1 cup cherry juice
·       ¾ cup orange juice
·       ¼ cup cold filtered water
·       Fresh orange slices
·       Alcohol option: 2 ounces of vodka
Combine all ingredients in a pitcher. Fill glasses with ice and pour the drink mixture in. Garnish with the orange slices. 

Passionate Pineapple Punch
·       1 cup passion fruit juice
·       1 cup pineapple juice
·       ¼ cup fresh-squeezed lime juice
·       ¼ cup coconut water
·       Lime seltzer to taste
·       Lime wheels for garnish
·       Alcohol option: 3 ounces of rum (you can use a flavored rum like coconut, mango, or anything else you desire)
Mix everything except the seltzer together in a pitcher. Fill your glasses with ice and pour the contents of the pitcher in. Top off each glass with the seltzer. Add a lime wheel garnish.  

Citrus Sangria
·       1 bottle (750 mL) chilled medium-dry red wine (like a Malbec or Rioja) 
·       2 cups chilled lime seltzer
·       1 cup fresh orange juice
·       2 limes, sliced
·       2 lemons, sliced
·       2 oranges, sliced
The hardest part about this drink recipe is waiting! Combine everything into one large pitcher, cover and chill it until it’s time to serve.

Remember to drink several glasses of water throughout the day to avoid dehydration in the summer heat.  Eating a lot of water-filled foods can help, too, such as watermelon, cucumbers, and celery.  Now you can stay cool – and hydrated – this summer!
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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.

One of the best parts of summertime is gathering outside with friends and family to enjoy delicious food and conversation.  The fireflies, warm, dewy air and longer days are the perfect equation to gather and experience the essence of summer.  Cookouts are a staple of summertime, but if you're trying to eat healthy, you may be left munching on veggies as everyone else fills their plate with hotdogs and coleslaw.
You don't have to be stuck with just the veggie tray.  There are numerous healthy options to choose from during the summer cookout months, so there's no need to go home hungry.  Here are a few of my summer cookout staples:

Veggie Burgers. Whether you make your patties from scratch or buy them premade, veggie burgers give you that summer BBQ feel, while reducing calories or avoiding red meat. Use a whole grain bun (or lettuce wrap if you are sensitive to gluten) and dress it with the typical toppings and condiments for a tasty flavor boost.  Delicious!

Cauliflower Mashed Potatoes. Do you love mashed potatoes, but not the calorie count? You can now get the texture and love of this summertime favorite for far fewer calories with some mashed cauliflower. Just add some garlic and olive oil for a delicious flavor that mimics the real deal.  Request my favorite cauliflower mashed potato recipe by emailing me at sarawolfsen@gmail.com.

Sweet Potato “Fries”. The perfect companion for your veggie burger!  Skip the regular French fries and lean towards the healthier option -- how about some baked sweet potato ‘fries?’ They have a higher nutrient profile, and since you are baking them, fewer calories!  You can even toss them on the grill for a crispy option to sweet potato fries. 

Shish Kabobs. Shish kabobs taste great during the summer.  Adding bell peppers, squash, red onion and mushrooms make this a deliciously healthy and handheld meal.  If you desire protein, add some chicken, steak or shrimp in between your veggie layers.  Drizzle with your favorite BBQ sauce or shake herbs and seasoning onto your kabobs for a delicious and healthy meal. 

Eating healthy through the summer months does not have to be difficult or feel like a sacrifice.  With just a few minor adjustments, you can turn nearly any dish into a delicious and healthy meal without skimping on flavor. So give these recipes a try at your next BBQ. You will not be disappointed.
 
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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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We wait all year to enjoy summer’s best bounty of delicious fruits and veggies.  Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats.  The summer months are busy with outdoor activities.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months. 
But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips.  It can be much, much more delicious. Here are a few of my favorites:
 
Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs.

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds. (Pictured above)

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes.

Granola Bites.  There are an endless amount of energy ball recipes to choose from on Pinterest and other recipe sites.  They typically involve almond butter, raw cacao powder, granola, and dates.  These energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat.  Two or three energy bites later, and you're most certain to be satisfied until dinner.  Request my favorite recipe for delicious energy balls by sending an email to sarawolfsen@gmail.com. 
 
Celery, Nut Butter and Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser.

In my opinion, preparation is the biggest factor in healthy eating.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family. So make a weekly plan of healthy snacks (and meals) you'll have ready for a moment’s notice and enjoy your summer!
 
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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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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.