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.

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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