Breaking habits can be even harder than starting new habits -- wouldn't you agree?  Especially when those habits are related to your health.  If you gravitate toward unhealthy junk foods, it can be a struggle to change your eating habits to incorporate healthier choices.  Try these tips for switching from junk to healthier foods:
 
Go gradually with your cutbacks. Junk food is loaded with sugar, and your body gets hooked on it.  Start by cutting back on junky foods. You’ll get less of a high from them, and you’ll be more likely to stick to your healthy eating goals. Start by taking the sugar out of your coffee, or by switching out your snacks each day with a healthy snack.  Fruit is a sweet option. Whatever small step you choose, stick with it until you're comfortable with your new healthy habit -- then move on to your next healthy habit.  It works like a charm!
 
Focus on foods with five ingredients or less.  At the grocery store, shop the perimeter aisles where the produce and unprocessed foods are. When reaching for the stapes on the inner aisles, read the labels and choose items with the fewest recognizable and pronounceable ingredients.
 
Add colors and textures to your plate.  A salad is impossible to eat if you just toss soggy lettuce in a bowl. Instead, make it a rainbow of colors and a playground of textures. Add tomatoes, colorful peppers, crunchy nuts, and even a bit of cheese or chicken to please your palate.
 
Break your bad habit cycles. If you always make a trip to the vending machine at work in the mid-afternoon, break the association of that trip by starting a healthier habit. Choose a new route that keeps you away from that vending machine, for example. It will only take a few weeks to replace that old bad habit with a better one, and you'll be feeling so good about your new habit that you'll be ready to tackle your next habit swap.
 
Make healthy foods more accessible. You’re more likely to eat right when you’ve got a healthy snack ready to go. Bag up portions of mixed nuts, make your own trail mix, and keep cut up veggies with hummus around and you’ll always have a healthy go-to snack.
 
Don’t keep junk in the house.  To make the switch complete, keep those junky items out of your house, car and work environments. That way if you get a craving at midnight, you will have to make a bigger effort to go out and get something.  This way you’ll train yourself to save sweets and treats for special occasions instead of for late afternoon or nighttime snacking.
 
Allow yourself to be disgusted. A great way to make the change to eating less processed foods is to really learn what’s in them. Go ahead, pull those packaged foods out and research the labels. Look up all the ingredients you can’t pronounce. They sound much less delicious now, don’t they?
 
Remember, your inner voice needs your positive, nurturing attitude to make this change for the better so be patient and kind to yourself. Need accountability for the new year? Email me 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 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.

SIX TIPS FOR HEALTHY TRAVEL
Holiday travel, vacation or work week desinations can certainly disrupt your usual routine. So how do you still maintain your healthy regimen when you’re miles away from home? It's absolutely possible with some intention setting and pre-planning.  You may be traveling but taking the time to take care of you is critical no matter where you are.  Here’s how to do it without it feeling like a chore.
 
Check out your hotel’s fitness options.  Most hotels have fitness centers or swimming pools. Find out what they offer before you book. Knowing the exercise options you have available will allow you to keep a fitness plan while you’re traveling. Should there be no fitness room of any kind, stream videos in your room or get some walking in as you explore the area you're visiting.
 
Learn about the food in your destination. Most places will have healthy eating options, though they might not be as robust a selection as you’re used to. Find out what kind of food is available in your hotel and nearby. Some hotels have kitchenettes where you can cook your own food, which is an excellent option for keeping your own healthy foods on hand for your meals.
 
Don’t just sit there. Long flights mean plenty of sitting, which affects your circulation. Get up and move about the cabin and do some stretching exercises while in your seat. Trapped in the airport from a delay? Get up and take a walk before returning to the gate. And! if you’re traveling internationally, moving about more will help you beat jet lag faster.  There's plenty to do and see in an airport, so have fun exploring while you take those extra steps.
 
Stay hydrated. Water is essential when you’re flying. It might mean more trips to the restroom, but without enough hydration, you may become dehydrated.  It's easy to slack off of water intake as you travel, but be extra mindful this year of staying hydrated along the way.
 
Adapt to the time zone. Even if you fly from one end of the country to the other, the time zones will play tricks on you. Eat all of your meals at the correct times by the time zone you’re in. If you’re not entirely hungry, eat a fiber-rich snack to help power you through your day.
 
Keep the right attitude. No matter where you are, even when your normal routine gets shaken up, always remember that a healthy and fit lifestyle isn’t just some short-term goal. It’s a way of life, and sometimes life has bumps in the road. Keeping that in mind will help make healthier choices easier.
 
Aim to enjoy yourself while you are away, balance smart decisions and small indulgences. Remember that small tweaks to your travel plans can show significant results. We often subscribe to the "all or nothing" mindset, but the sweet spot is right in the middle of all or nothing.  Remember, the holidays are about joy and wonder. Find yours within, and you’ll be able to spread more of it around. 
 
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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 holiday season brings a great deal of joy and warmth.  There's something extra special about this time of year -- but it doesn't come without fault.  A great deal of stress is often added to the daily routine and it can be hard to catch your breath.  The pressure of finding gifts, hustling and bustling to school events, holiday parties and dealing with those that aren't always a joy to be around.   But this season really can be enjoyable and heart-warming, even with the stress involved.  Approach this time of year with a great mindset by considering these helpful reminders:

Remember perfect doesn’t really exist. Your cookies turned out like blobs. Your lights aren’t lighting up. Your kids just made a mess of your clean house moments before the guests are arriving. Surrender your vision of what perfect is and just let it go. The only thing the people in your life care about is being with you.

Don’t feel bad about saying “no.”  You can’t do it all. There’s no reason you need to go to every party and event from now through the new year. Decide which ones are most important to you and politely decline the others. Spreading yourself too thin isn’t good for anyone.

Stay away from crash diets. We’ve talked about reasonable ways to handle healthy eating during the holidays before. Please don’t decide to starve yourself to compensate for the extra calories you had or are going to have at that holiday party. If you do slip up, forgive yourself and make a point to be more mindful. Don’t punish yourself for any mistakes. Just move forward with better decisions. No punishment involved.

Know that asking for help is okay. Let me repeat: you can’t do it all. Let family and friends help out when they offer. They can bring a dish, grab something from the store on their way, or help with the dishes. If you have to go to someone’s party and don’t have the time to make something, grab something pre-made from the store. There comes a time when we all need help and learning how to accept it will be incredibly beneficial for your sanity.

Fit in time for yourself. Women, in particular, spend less than 30 minutes a day on themselves. Go for a brisk walk, read a book, take a bath, attend worship and pray, or make time with your best friend to just have one-on-one time without your kids tagging along. You’ll feel full again, which renews your mind and spirit like nothing else. We can't give from an empty cup, as the saying goes.

Remember, the holidays are about joy and wonder. Find yours within, and you’ll be able to spread more of it around.  

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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.​

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.

When we think about our health, we think in terms of what we're eating, what we're drinking, how much we're exercising -- but we rarely think about our health being related to what we think about.  If this is not something you consider regularly, start digging deep into the idea that your thoughts, your attitude, and your mental tone have an incredible amount of power over your health.  The best place to start is with gratitude.  We all have something to be grateful for, so it's the best place to begin.  Here’s why gratitude is so essential to your health:

Gratitude boosts feelings of satisfaction. Show your gratitude by putting it in writing. Write and mail three thank you cards this week. Write them to your kids’ teachers, to your parents, to your spouse, your best friend. Writing letters of gratitude will ensure you feel good inside and out, and you'll be spreading those good feelings to your recipients.

Gratitude builds relationships. Find ways to express gratitude in appreciation for the things people do for you. Even if it's just your kids putting the dishes in the dishwasher – remember to express your gratitude. It will motivate them to keep doing more, and it will reduce your stress by seeing the good in things.

Gratitude helps your mental wellness. Taking a moment to be thankful for the things you have despite your challenges is good for your mental health and well-being. Sometimes it can be hard to see the good things in life, so consider recording your thoughts in a gratitude journal. When you feel low, you can read through your notes and find something to smile about. As an added bonus, it boosts more than your mood by increasing energy levels too.

You’ll sleep better. When you find things to be grateful for instead of focusing on the negativity, it allows your mind to relax. This, in turn, leads to better sleep. Are you a list maker? Try writing a gratitude list before you go to bed. This habit is simple, yet powerful, and you’ll probably notice you fall asleep faster. 

Gratitude can help with exercise too. With recognition for things that you’re grateful for, you feel happier. Feeling happier gives you more energy, and hence, it will keep you feeling good about your workouts too.  Sometimes the only thing we need is the motivation to START the workout, and a positive attitude helps get you there.

Don't mistake these points for feeling like you have to be positive 24/7.  Other emotions are real, necessary, and deserve to be honored. By all means, feel your feelings and steadily work through them -- but choosing to practice gratitude daily will shift your thoughts and actions in a positive direction.

Take action this week by choosing to be grateful for all things – big and small – then take stock on your attitude. Are your thoughts lighter? Do you have more energy? Are you smiling more? Are people more drawn to you? Now that’s something to be thankful for!

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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.

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

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

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

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

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

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

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

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

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

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

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

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

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

I'm certainly no stranger to the occasional urge to open a chocolate bar, drive through the fast food line, or dive into a bag of chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers regularly, it may be time to take charge of your cravings. The goal here is to control your cravings, not let them control you. Consider these tips to get back on track with your healthy routine for Fall:
 
Get to the root of your cravings. Notice when you are craving these foods. Is it boredom? Did you have a horrible day? Are you bored? Tired? Stressed? All of these instances can trigger a food craving. Once you identify why, be mindful.  Next time the craving hits, stop and evaluate your surroundings, noticing what may be triggering this craving.  Practice the 80/20 rule. Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway. 
 
Eat more often. This may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels stable. Pack a healthy snack to enjoy mid-morning and another snack for mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to surf your cupboards in search of something crunchy, salty or sweet.  
 
Slow down when eating. Whether you are eating a nutritious meal or splurging, mindful eating is the best way to keep from overeating. Your brain doesn’t get the message that your stomach is full for about twenty minutes.  Therefore, slowly chew your food. Savor the flavors. Place your fork next to your plate between bites.  Focus on the conversation instead of the food. Then you’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.
 
Do something else. Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, call a friend, fold the laundry, or clean out that junk drawer. Before you know it, you’ll have forgotten about that nagging craving.
 
Swap smartly. If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.
 
Keep your food cravings out of the house. There is truth to the phrase “out of sight, out of mind,” especially when it comes to food cravings. You can’t eat what you don’t have, so keep your trigger foods out of your home, office, car. If you get a craving, you’ll be less likely to go out of your way to get them.
 
Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them. 
 
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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.

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.