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December 11, 2025

The 7-Minute Stress Reset

The two weeks before Christmas can feel like one long to-do list—shopping, cooking, baking, wrapping, gifting, card-writing, hosting, emailing, and

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Christmas, Health
December 4, 2025

Simple Habits for a Healthy December

The week after Thanksgiving can feel like a blur—leftover pie in the fridge, holiday calendars filling up quickly, and the quiet hum of Christmas pr

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Christmas, Food, Health
November 27, 2025

Savor and Give Thanks

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Health
November 19, 2025

Sip Smart: Healthier Holiday Beverages

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they

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Christmas, Health
November 13, 2025

Holiday Prep with More Joy Less Stress

You’ve planned ahead, stocked the pantry, and maybe even tucked a few casseroles in the freezer. Now comes the real challenge — keeping calm once

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Christmas, Family, Health
November 5, 2025

Holiday Prep Made Easy Part 1

November marks the beginning of the holiday season — that cozy, colorful stretch between gratitude and celebration. What’s meant to be joyful can

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Christmas, Family, Health
October 30, 2025

🎃 Candy, Cravings & Finding the Sweet Spot

When it comes to Halloween, even the healthiest among us have a soft spot for something sweet. Whether it’s plain M&M’s (Mr. Non-Compliant’s

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Fun, Health
October 23, 2025

Your Autumn Reset Guide

It’s almost that time again — when we fall back an hour and suddenly, the evenings feel longer and darker. Daylight Saving Time ends on Sunday, No

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Health
October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

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Friendship, Health
October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

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Food, Health

The 7-Minute Stress Reset

December 11, 2025
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Christmas, Health

The two weeks before Christmas can feel like one long to-do list—shopping, cooking, baking, wrapping, gifting, card-writing, hosting, emailing, and fitting in all the holiday fun. I sometimes have days I’d simply like to pull the covers over my head and hide. While this season is joyful, it can also stretch our energy and attention in ways we don’t always expect.

That’s why this week, I want to share something small but mighty: The 7-Minute Stress Reset. Seven minutes is short enough to squeeze in between errands, parties, and grocery runs, yet powerful enough to help your body settle and your mind recharge. Think of it as your pocket-sized pause button for December, so get your timer ready.

Here are five simple resets you can use anytime:

  1. The 7-Minute Walk 

Head outside (or walk laps/stairs around your house). Movement clears stress hormones quickly and increases circulation, which helps you feel more grounded. Fresh air is a bonus if it’s not super freezing or icy.

  1. The 7-Minute Stretch + Breathe

Unclench your shoulders, open your chest, roll your neck, and pair each movement with slow, intentional breaths. Even a short stretch session can release built-up tension from driving, shopping, or sitting at holiday events.

  1. The 7-Minute Tidy

Choose one small area—your kitchen island, entryway, desk, or the coffee table. Set a timer and only give it seven minutes. You’ll be amazed at how much calmer your space (and your mind) feels when one corner looks refreshed. We’re going for better, not perfect.

  1. The 7-Minute Hydration + Reset Ritual

Make a cup of tea or fill a big glass of water with lemon or berries. Sip slowly. Put your phone down. Breathe. Let the moment feel like a gentle reset—because it is. 

  1. The 7-Minute Read

Give yourself permission to slow down and enjoy a few quiet pages of a book or favorite magazine. This simple pause can lower stress, reset your focus, and add a moment of calm to your day.

Why 7 Minutes Works

You don’t have to overhaul your schedule or create a whole new routine. Small pockets of time, repeated consistently, help your nervous system stay balanced and prevent that rushed, frazzled feeling that can creep in mid-December.

The key? Pick one reset and actually do it. Seven minutes is doable and effective—exactly what this season calls for.

The reset I’ll try first: the 7-minute tidy. I’m not sure what happened, but I’m having a tough time seeing the top of my desk…yikes!

Here’s to creating small moments of peace in the most beautifully busy time of year.

Much love,
Health Coach Carol

“You can tell a lot about a person by the way they handle three things: a rainy day, lost luggage and tangled Christmas tree lights.” —Maya Angelou

Simple Habits for a Healthy December

December 4, 2025
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Christmas, Food, Health

The week after Thanksgiving can feel like a blur—leftover pie in the fridge, holiday calendars filling up quickly, and the quiet hum of Christmas prep already underway. It’s a joyful time, but it can also be the stretch where healthy habits get pushed aside. The good news? A few simple shifts this week can help you feel refreshed, energized, and steady as you move into December.

  1. Lighten Up Without “Dieting”

After days of heavier meals and grazing on leftovers, your body naturally welcomes something fresher. Instead of thinking about restriction, think about balance. Add color to your plate—salads, roasted veggies, citrus fruits, broth-based soups—and choose lean proteins to ground you. Just these small tweaks help you feel lighter without feeling like you’re in “get back on track” mode. 

  1. Hydrate Before You Hustle

Holiday errands, decorating, shopping, gatherings—it all adds up. Many people feel tired or crave more sweets simply because they’re dehydrated. Carry a reusable bottle with you this week. Aim for two full bottles before sundown. If plain water feels boring, add a squeeze of lemon, a few berries, or a splash of sparkling water for something festive.

  1. Keep Movement Simple and Seasonal

You don’t need long workouts this week—consistency is better than intensity. A 20-minute walk among the remaining fall leaves, a quick strength circuit at home, or stretching while watching a Christmas movie all count. Think of movement as a reset, not a chore. Bonus: walking after dinner helps with digestion and steadies blood sugar.

  1. Create a “December Game Plan” Now

Before the pace picks up, take five quiet minutes to jot down what helps you feel your best: earlier bedtimes, easy meals, saying “yes” to fewer obligations, or getting outside daily. This becomes your personal guide for December—the month moves fast, but your habits don’t have to slide.

  1. Sprinkle in Simple Swaps

You don’t need to overhaul anything—just make tiny, intentional swaps:

  • Swap one treat for a cup of spiced herbal tea.
  • Swap heavy lunches for lighter protein-and-veggie bowls.
  • Swap mindless snacking for a walk around the block.

These small steps add up more than you think. 

  1. Don’t Skip the Joy

Health doesn’t mean saying no to the season. Enjoy the cookies, the gatherings, the cozy foods—you just don’t have to enjoy all of them at once. Choose your favorites and savor them slowly. A mindful moment with a special holiday food often feels better than three rushed ones.

A gentle reminder for the week ahead:

You don’t need a big reset or a strict plan. Just steady, nourishing choices that help you feel good as December unfolds. Small habits are powerful ones—especially during the holidays.

Much love,
Health Coach Carol

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is time for home.” ~ Edith Sitwell

Savor and Give Thanks

November 27, 2025
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Family, Food, Health

Thanksgiving.

A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food.

Here’s a tip to help you savor the day even more: do not be concerned about skipping your favorite treats. Enjoy them all.

Choose a small amount of the foods and drinks you love most, and slowly savor every bite and sip. 

Relish the rich flavors and delightful textures as you recall happy memories that make this day special.

And when the meal is over, consider lacing up your walking shoes for a light stroll.

Walking after a meal, even for as little as 10–15 minutes, aids in digestion and helps muscles use glucose from the bloodstream for energy. This reduces post-meal blood sugar spikes, which can be beneficial for people with diabetes, prediabetes, or anyone looking to maintain stable blood sugar levels.

Plus, it’s a wonderful opportunity to connect with family or enjoy a peaceful moment in nature.

Tips for Post-Meal Walking:

  • Timing: Aim to walk within 30 minutes after a meal, when blood sugar levels are rising.
  • Duration: Even 10–15 minutes of walking can make a difference, though 30 minutes is optimal for overall health.
  • Intensity: Keep it light to moderate—enough to elevate your heart rate slightly but still allow you to carry on a conversation. 

Incorporating a post-meal walk into your Thanksgiving plans could be a simple, enjoyable way to balance indulgence with well-being.

Thank you for faithfully following my blog this year. I appreciate you!

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Health Coach Carol

“What if today, we were just grateful for everything?”—Charlie Brown

Sip Smart: Healthier Holiday Beverages

November 19, 2025
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Christmas, Health

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they can be a challenge if you’re living with diabetes or simply looking to cut back on sugar and calories. This week a reader asked about lighter, healthier beverage choices, and it’s a great question. With so many sweet sips circulating this time of year, it’s easy for sugar to sneak in quickly. This strategy may help you save some liquid calories so that you can enjoy a Christmas cookie instead.

My number one piece of advice? Choose one favorite holiday drink and truly savor it, preferably with a small meal or protein-rich snack. Pairing your beverage with food helps slow absorption and prevents blood sugar from shooting up.

Here are some other simple, satisfying ways to enjoy the season without overdoing the sweetness:

Choose Drinks That Feel Festive Without Added Sugar
You don’t have to sacrifice flavor to make a smart choice. Sparkling water with citrus slices, herbal teas like peppermint or cinnamon, or even warm water with lemon and a cinnamon stick can feel just as seasonal as the sugary versions. A few pretty garnishes — fresh cranberries, rosemary, orange peel, or a cinnamon stick — add that holiday touch without extra calories.

Be Mindful of “Healthy” Drinks That Aren’t So Healthy
Some beverages sound wholesome but pack more sugar than expected. Kombucha, chai lattes, flavored creamers, mulled cider, and even some “skinny” cocktail mixes can sneak in a lot of sweetness. When possible, choose unsweetened versions or dilute with extra water or unsweetened almond milk.

Try a Simple Holiday Mocktail
A fun glass and a garnish go a long way. Create a cran-lime spritzer: 3 ounces of unsweetened cranberry juice topped with sparkling water and a squeeze of lime. Garnish with fresh cranberries or rosemary. Or try a pomegranate–orange fizz made with a splash of 100% pomegranate juice, fizzy water, and an orange slice. Both feel festive but keep the sugar content minimal.

Give Your Coffee or Tea a “Half-Sweet” Makeover
If you enjoy a daily sweetened drink, try slowly reducing the sugar over a couple of weeks. Going from 2 teaspoons to 1½ to 1 can make a noticeable difference — and you may be surprised by how your taste buds adapt.

If You Choose Alcohol, Sip It Strategically
For those who drink, sticking to clear spirits with soda water, dry wines, and low-sugar mixers can help. Always pair alcohol with food, sip slowly, and alternate each drink with water to keep blood sugar and hydration steady.

Hydrate First — It Really Helps
Dehydration can mimic cravings. Drinking 8–12 ounces of water before you reach for a holiday beverage often takes the edge off and helps you decide what you truly want. 

Make Water Seasonal
Holiday-inspired infusions make everyday water feel special: orange + clove, pear slices + vanilla bean, mint + lime, or cucumber + frozen cranberries. Pretty, refreshing, and naturally low in sugar.

The best part? You don’t have to skip your favorites. A little intention — and a few smart swaps — help you enjoy the season while keeping your energy and blood sugar steady.

If you’d like more ideas or want a few simple holiday beverage recipes, just hit reply. I love hearing from you!

Savor the season,
Health Coach Carol

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” ~ Voltaire