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August 28, 2025

7 Late Summer Wellness Tips

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How

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Blog
August 21, 2025

What to Do with All That Zucchini

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate

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Food, Fun, Health
August 14, 2025

Echoes of Summer

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of

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Food, Fun, Health
August 7, 2025

August Anxiety. Sunscreen vs. School Bells

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and ther

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Food, Health

7 Late Summer Wellness Tips

August 28, 2025
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Blog

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red.

How quickly summer has just about passed us by…again.

The transition from late summer to early fall can take a toll on us physically, creating environmental stress.

“I could use more stress in my life,” said no one ever.

As our digestion and immunity weaken, we may become more susceptible to allergies, bloating, dryness, restlessness, anxiety, or insomnia.

To help maintain balance and minimize at least one of life’s stressors, we can adjust our diet, lifestyle, and routines to align with the rhythms of nature.

Here are some tips to help you smoothly transition from late summer to early fall.

  1. Incorporate Cooling and Hydrating Foods: While the heat of summer may be fading, it’s still important to keep the body cool and hydrated. Include foods like cucumbers, melons, and leafy greens, which are naturally cooling. Enjoy local and seasonal produce from farmer’s markets. Remember to drink plenty of water.
  2. Create a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day to regulate your body’s natural rhythms. Ensure you’re getting enough sleep to support your body’s transition.
  3. Do Something Nurturing Each Day: Sit outdoors, spend a few minutes reading a book, listen to your favorite music, pet your dog.
  4. Practice Mindful Eating: It’s not unusual to feel a bit more distracted now. Relax during mealtime, chewing your food thoroughly, and savoring each bite. This aids in proper digestion and helps eliminate bloating.
  5. Exercise Daily: Engage in exercises that are steady and grounding. Yoga, walking, and Tai Chi are excellent choices. Avoid overly vigorous or fast-paced workouts.
  6. Set Seasonal Intentions: Use this transitional period as an opportunity to set intentions for the upcoming season. Reflect on what you want to cultivate in your life as you move into fall, whether it’s a new habit, a personal goal, or simply more presence in your daily activities. 
  7. Cultivate Gratitude: Fall is a season of harvest and abundance. Cultivating gratitude for the experiences and growth of the past summer months can help you enter the new season with a positive and balanced mindset. Consider starting a gratitude journal to regularly acknowledge the good in your life.

The transition from late summer to early fall is a beautiful time to realign with nature and tune into your body’s needs. By making mindful adjustments to your diet, daily routines, and mental health practices, you can smoothly navigate this seasonal shift and maintain balance in both body and mind.

Feeling a bit overwhelmed? Email me and we’ll figure it out together.

Wishing you a joyful Labor Day celebration, still enjoying summer.

Much love,
Health Coach Carol

“So swing for the fence, jump in the water; Soak it all in, watch all the bobbers…Wake up and do it again. You only get so many summers.” ~Brad Paisley, So Many Summers

What to Do with All That Zucchini

August 21, 2025
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Food, Fun, Health

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones.

It was gigantic!

She told me that she grated so much from one of them that she made a double batch of muffins, then proceeded to freeze the shreds in 2-cup increments for future muffins.

Since my zucchini plants are somewhere floundering among my weed bed—formerly known as my vegetable garden—I appreciate her gift. 

Now is the time to enjoy this abundant fruit. Yes, from a botanical standpoint the zucchini is a fruit. It comes from the flower and contains seeds. In the culinary world, it is classified as a vegetable, since it is commonly used in savory dishes such as stir-fries, soups, and gratins.

Other than muffins, here are some other ideas that you may like to try with all your zucchini.

1. Sauté It Simply
Quick and satisfying, just slice and sauté zucchini rounds or half-moons in olive oil with garlic, salt, and pepper. Add a splash of lemon juice or parmesan if you’re feeling fancy.

Tip: Toss with cooked pasta or serve over grilled chicken or fish for an easy summer dinner.

2. Grill It
Thick slices or spears of zucchini are perfect for the grill. Brush with olive oil, sprinkle with Italian herbs, and grill until lightly charred.

Bonus: Make zucchini “boats” by slicing lengthwise, scooping out a little center, and stuffing with cooked quinoa, ground turkey, or leftover veggies and cheese before grilling or baking.

3. Zoodles (Zucchini Noodles)
Spiralize into noodles and sauté lightly or serve raw with pesto or marinara. It’s a great way to get more veggies in—especially for pasta lovers trying to lighten things up.

4. Bake It into Something Sweet
Zucchini’s mild flavor makes it ideal for baked goods. Classic zucchini bread, muffins, and even chocolate cake get a moisture boost from grated squash.

Healthier twist: Try using almond flour or oats, cut back on sugar, or add in nuts or flaxseed.

5. Add It to Egg Dishes
Grated or sliced zucchini blends beautifully into omelets, frittatas, or breakfast casseroles. It adds bulk and nutrition without overpowering flavor.

6. Soup-er Addition
Even in summer, a chilled zucchini soup can be refreshing. Or dice it into minestrone, lentil, or chicken soup—especially if you’re freezing portions for fall.

7. Toss It into Stir-Fries or Skillets
Zucchini pairs well with nearly any veggie or protein. Stir-fry with garlic, mushrooms, and shrimp or chicken for a quick weeknight dinner. 

8. Roast and Freeze for Later
Chop and roast zucchini with olive oil and herbs. Then freeze flat in bags. It’s ready to toss into winter soups, grain bowls, or pasta dishes. Or grate in measured batches to make baked goods in the fall.

9. Give it to Your Friends and Neighbors
And pass along today’s blog post so they know what to do with all that zucchini.

Thanks for sharing!

Remembering Julia Child

If Julia were still with us, she would have been 113 on August 15th. Since this is her birth month, I watched the movie Julie and Julia (it’s fun if you are a Julia fan) and may even make her grated zucchini recipe with shallots. Perhaps you’d like to do something interesting to celebrate her as well—and when you do, please shoot me an email, and tell me about it.

Much love,
Health Coach Carol

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.” ~Julia Child

Echoes of Summer

August 14, 2025
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Food, Fun, Health

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of autumn.

Today I’ll share some ideas on what to make for dinner when you don’t feel like cooking, how to hang on to these last glorious days of summer, and tips for staying grounded when your calendar feels like it’s taking over your life.

When It’s Too Hot (or Too Hectic) to Cook   

🍗 1. Rotisserie Chicken, Remixed

No shame in store-bought! Use it to:

  • Make easy tacos with slaw and salsa
  • Toss in a grain bowl with quinoa, cucumbers, and hummus
  • Shred it into lettuce wraps or serve cold over salad

💡 Nutrition note: A great source of lean protein without prep time.

🥒 2. Mezze-Style Dinner Plate

Make it a Mediterranean-style picnic:

  • Hummus, cucumbers, cherry tomatoes, olives, crackers, fruit, and sliced deli turkey or chicken.

🧺 Kid-friendly tip: Let everyone build their own plate—no complaints, less waste.

🥗 3. Big Salad + Protein

Think beyond lettuce:

  • Add beans, tuna, grilled chicken, eggs, or tofu.
  • Toss in nuts, seeds, and a zippy dressing.

🥬 Hydrating and customizable—perfect for picky eaters or quick prep.

🌮 4. Taco Night 

  • Use canned beans or leftover protein.
  • Add shredded cheese, avocado, lettuce, and salsa.
  • Serve in tortillas or lettuce cups.

🔥 Pro tip: Add a corn and black bean salad on the side for extra fiber.

🍽️ 5. Crock Pot Italian Beef Sandwiches

When you’re short on time but still want a hearty meal—this one’s a winner. Toss the ingredients into your slow cooker in the morning, and hours later… dinner is done. Minimal effort, maximum flavor.

What to do:

  • Add boneless beef chuck roast, dry Italian dressing seasoning, a jar of pepperoncinis, and a splash of broth or water to the crock pot.
  • Cook on low for 8-10 hours or high for 4–5 hours, then shred.

Serve with:

  • Whole grain buns or hoagie rolls
  • A tossed green salad or slaw
  • Optional: roasted potato wedges, chips, or cut veggies

🕓 Tip: Make extra for the next day’s lunch—or freeze a portion for an even easier dinner down the road.

🥪 Kid-friendly idea: Serve the shredded beef in slider buns with melted mozzarella or provolone.

Let Summer Linger 

  • Eat outside—on the porch, balcony, or at the park
  • Savor seasonal produce: peaches, nectarines, tomatoes, corn on the cob
  • Slow down intentionally—try one evening a week with no plans
  • Create a “summer still” list—a few things you still want to do (like watch a sunset at the beach, go barefoot, or host one more backyard barbecue, read a novel)

Stay Grounded

  • Consistent sleep-wake times (as the earlier school schedules start creeping in)
  • Mini-movement bursts: morning walk, evening stretch
  • Breathwork or grounding: deep breathing, feet in grass
  • Digital break: one evening without screens to calm the nervous system

Here’s to savoring summer until the crisp air of autumn nudges us along.

Much love,
Health Coach Carol

“Summer’s lease hath all too short a date.”– William Shakespeare

August Anxiety. Sunscreen vs. School Bells

August 7, 2025
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Family, Health, Personal Development

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and there’s lots of daylight to enjoy.

Then there’s the other hand. School supplies are on sale everywhere. Families are sneaking in that last vacation or day at the beach before the school bus shows up (for some) next week.

If you have school-age children at home, I’m guessing you are right here with me. Although my boys are grown and I no longer must get them ready to go back to school, the nostalgia of those days hits me every year. 

From my own childhood, I recall getting to shop for the just-right lunch box, book bag, a slew of No.2 pencils, big soft erasers, notebooks, and saddle shoes. I loved this time of year.

Still do.

I shop the back-to-school aisles. Just this week I had to stock up on wide-rule notebooks and, have so far, managed to resist buying fun colored gel pens and highlighters.

There’s still time.

If you happen to be dealing with some mood or emotional shifts, here are some tips to help you—and me–enjoy the transition.

Mood & Emotional Support Tips for the August “In-Between”

Acknowledge the Weirdness
Simply recognizing that this season can feel emotionally off—even if you don’t have school-aged kids—is validating. You’re responding to a subtle but real shift in energy, routines, and social cues.

Stick to a Simple Morning Routine
Having a consistent start to your day (even just 10–15 minutes) can create a sense of grounding when everything else feels in flux. A glass of lemon water, a short walk, writing morning pages, meditating, or stretching can set a calmer tone. Choose what feels right for you.

Limit Over-Scheduling
With calendars filling up again, it’s easy to feel overwhelmed. Give yourself permission to say no or keep a couple evenings unscheduled to preserve that summer spaciousness.

Get Some Morning Light
Early morning light exposure helps reset your circadian rhythm, boosts serotonin levels and supports better sleep—key factors in managing mood, anxiety, and energy during seasonal transitions.

Keep Moving but Keep It Gentle
You might not feel like intense workouts when it’s hot or when your mood dips—and that’s okay. A short walk, light yoga, or dancing around the kitchen still gives your brain a dose of feel-good endorphins.

Enjoy the Little Things 
Small pleasures—like buying fresh peaches, walking barefoot in the grass, or catching a summer sunset—can lift your mood and anchor you in the present, instead of mourning the nearing end of summer.

Stay Hydrated & Eat Light When It’s Hot
You already know this, but it’s important. Dehydration can amplify fatigue and mood swings. So can heavy meals in hot weather. Think hydrating foods (melons, cucumbers), cool salads, or small meals more frequently to avoid energy crashes.

Protect Your Sleep
This is BIG: longer daylight can tempt us to stay up late, but earlier obligations (like back-to-work or school schedules) make it harder to catch up. Start winding down a bit earlier—even if it’s just by 15 minutes. Small, incremental changes add up.

Talk to a Friend
Knowing that time marches on for everyone can help ease the transition. We are social creatures and community is vital. Phone a friend or meet, even if it’s for a brief walk or coffee date.

Next week, we’ll talk about what to eat when it’s too hot to cook, how to hold onto those summer vibes without losing your footing, and small ways to feel more like yourself again—even when school buses are back on the roads.

Please drive carefully and keep an eye out for darting children.

Much love,
Health Coach Carol

“The first day of school is our second New Year’s. It is our day to make resolutions, to look backward to former lapses and triumphs and to look ahead, usually with a mix of anxiety and hope, to the year to come.”– Mark Edmundon