Elevate your life with Sara Winer




Make the Changes that are Important to You

Do you want to make lasting changes but struggle getting started or making them stick? Are you ready to bridge the gap between intention and transformation? If so then it’s time to elevate your life with Sara Winer. As a certified Functional Medicine Health Coach, I am trained to help you turn your goals into reality. With an empathetic ear, I strive to understand your current lifestyle, your vision of optimal self, and the challenges you face along the way. I understand that you are an individual with unique needs who moves at your own pace. I pledge to motivate you and hold you accountable without any judgement. I will  lead you through changes, so you don’t have to go it alone, which can make even the big changes absolutely achievable.

mind body Spirit

Eat Whole Foods

Eating organic whole foods enriches your body with the nutrients and phytochemicals it needs to run efficiently.  Whole Foods are defined as foods that have not been or have minimally been processed or refined.  They typically do not include preservatives, additives or artificial ingredients.  Basically, they resemble how that food is found in nature.  Functional Nutrition is defined as the emphasis on the importance of high quality foods and phytonutrient diversity to address clinical imbalances and move people towards the highest expression of health.  Did you know that different color foods have different properties?  Thats why we say to eat the rainbow!  The Functional Medicine food rainbow also includes the White/Tan/Brown foods to round out the spectrum of nutrients.  Check out some of the benefits you can gain from eating these essential colored foods in my BLOG posted on October 6, 2018 titled: Is Your Pantry Stocked with SADness? 

Reduce Stress

We've all heard about the dangers of stress.  Now let's do something about. Your Vagus nerve goes from your gut to your brain.  Deep breaths, sometimes called belly breaths, can trigger the vagus nerve to relax which sends a message to your brain that it's time to calm down.  There are many tools we can use to reduce stress.  Some popular ones that we can try are mindfulness, meditation, visualization, deep breathing, and listening to music. 

The next time you are feeling stressed try doing some belly breaths.  This simple technique is effective and easy to remember.  It's called the 4-7-8. Try breathing in for a count of 4, then hold that breath for a count of 7, and release that breath for a count of 8. Repeat several times.  You should start noticing a difference in your stress level.  Some people may want to work their way up to a 4-7-8 and can start with a modified breathing technique using the counts 2-4-6.

Get Moving

Movement is vital to a healthy life. We are made to move.  The great news is that movement comes in many forms. Some people like to walk, run, bicycle ride, lift weights, play a sport, practice yoga, do Tai Chi, mixed martial arts or other exercise programs.  Movement also includes gardening, housework, yard work, dog walking, or anything else that gets you moving.  If you don't enjoy traditional exercise programs you can do a variety of activities to keep yourself active.  Since "sitting is the new smoking," it's vital to keep moving for optimal health.