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July 9, 2025

The Dog Days of Summer

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t

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Food, Fun, Health
July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

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Food, Health
June 26, 2025

Hot Weather, Cool Tips

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!” Since I couldn’t decide on one topic, thought I&

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Food, Health
June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

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Food, Fun, Personal Development
June 18, 2025

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

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Recipes, Salads
June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

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Health
June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

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Blog
May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

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Health, Hope, Personal Development
May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

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Family, Food, Fun, Health
May 18, 2025

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

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Salads

The Dog Days of Summer

July 9, 2025
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Food, Fun, Health

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11.

This tends to be the hottest, muggiest, most sweltering stretch of the season. There are sometimes periods of drought and severe thunderstorms.

Why “Dog Days” and not cat or lion or some other animal? The timing aligns with the period when the star Sirius (the “Dog Star”) rises and sets with the sun. This naming began with the ancient Greeks and Romans.

(Next time you’re on a game show and this question pops up for the big bucks, you can thank me.)

Ways to Celebrate the Dog Days (instead of grumbling about them) 

🌞 Cool Down, Old-School Style:
Enjoy frozen treats like homemade popsicles, fruit sorbets, or even classic ice cream sandwiches. Check out my previous blog for healthy options. Click blog link here.

🐾 Honor the Dogs of Summer:
Pamper your pooch with a special outing—early morning walks, splash time in a kiddie pool, or a pup-friendly frozen treat.

🌿 Take It Slow:
Embrace the slower pace (even for a brief break in your workday) by lounging with a good book, a wide-brimmed hat, and a refreshing drink (think: cucumber-mint water or herbal iced tea). Go fishing, take a vacation, staycation, or weekend getaway. Stretch out in a hammock and take a nap.

🌅 Catch a Sunrise or Sunset:
Since midday can be sweltering, aim for early mornings or evenings to be outside—perfect times for gentle walks, bike rides, gardening, or stargazing. Go to an evening baseball game.

🎶 Throw a “Dog Days” Gathering:
Host a casual backyard gathering with easy summer fare—grilled veggies, chilled salads, and ice-cold lemonade. 

The Dog Days remind us to slow down, savor summer’s golden glow, and maybe take life just a little less seriously—because even the hottest days eventually give way to cooler ones.

Much love,
Health Coach Carol

“Roll out those lazy, hazy, crazy days of summer/Those days of soda and pretzels and beer/Roll out those lazy, hazy, crazy days of summer/You’ll wish that summer could always be here.” —Words & Music by Charles Tobias & Hans Carste

Can Bananas Ruin Your Berry Smoothie?

July 3, 2025
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Food, Health

This past week I received an email with this question:

“I recently read an article about bananas reducing the nutrition of the berries in a smoothie. Why is this?”

This was news to me. I sometimes put berries in my protein smoothie along with some banana. They all seem to get along just fine—and I enjoy the taste. 

Here’s the scoop. A small study was done to see what effect the banana, which contains high levels of an enzyme known as polyphenol oxidase or PPO (which causes fruit to turn brown when exposed to oxygen), had on natural flavanols (natural healthy compounds), found in high amounts in berries.

The “small study” was conducted with 8 or 9? (depending on which source I read) healthy males between the ages of 25 and 60. What researchers discovered was that the high PPO content of the banana destroyed the flavanols in the berries.

Flavanol foods include black and green teas, apples, red and black grapes, strawberries, blueberries, blackberries, and cocoa. Flavanols help reduce the risk of diabetes, cardiac diseases, hypertension, and offer a multitude of other health benefits. Flavanols are a good thing.

The bottom line is this. You can still have banana and berries in your smoothie, but you may experience a smaller amount of flavanol absorption. You’ll still get fiber and other nutrients from the berries.

Another option: when you add banana to your smoothie, add a nut butter, or other high PPO fruit like papaya, avocado or pear, instead of berries. If you would like to have a berry smoothie, add low PPO fruits like mango, pineapple, oranges, or Greek yogurt.

Please do not stress about this. The important thing is to enjoy a variety of fruits and vegetables to help maintain your best health.

Cheers!

Happy Independence Day! 

As we celebrate Independence Day, let’s take a moment to reflect on the values of freedom and unity that define our nation. Whether you’re enjoying a festive barbecue, watching fireworks, or spending time with loved ones, I hope you find joy and inspiration in this special day.

Much love,
Health Coach Carol

“All great change in America begins at the dinner table.” — Ronald Reagan

Hot Weather, Cool Tips

June 26, 2025
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Food, Health

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!”

Since I couldn’t decide on one topic, thought I’d share some of my thoughts, based on recent questions, the severe heat, and what not. No long explanations, just enough to hopefully satisfy your curiosity. If you’d like more details on a topic, let me know and I’ll work them into another blog in the future.

Q. Is it okay to keep butter on the counter instead of the fridge?
A. Yes, you can keep butter on the counter for a few days—as long as it’s in a covered container and your kitchen stays cool (below 70°F). Salted butter lasts longer than unsalted at room temp. Depending on your usage, you could keep the bulk of your butter in the fridge and leave enough outside the fridge to last you a few days.

Q. Does fruit count toward my daily intake of water? 
A. Yes, fruit does count toward your daily water intake. Many fruits—like watermelon, strawberries, cantaloupe, peaches, nectarines, and oranges—are over 85% water and help keep you hydrated. They also provide fiber, nutrients and taste delicious!

Q. Can I make a homemade electrolyte drink that helps hydrate in severe heat?
A. Yes.

DIY Electrolyte Drink (Lemon-Lime)

  • 2 cups cold water (or coconut water for extra potassium)
  • Juice of ½ lemon and ½ lime
  • 1-2 teaspoons honey or 100% maple syrup (for quick energy)
  • ⅛ teaspoon salt (preferably sea salt or Himalayan salt)

Stir or shake well, chill, and sip throughout the day.

Q. It can be a challenge to get enough protein, especially when I’m on the go. What are some good protein sources when traveling?
A. Great portable or easy-to-find protein sources for travel include:

  • Jerky (look for low-sugar, nitrate-free options)
  • Nuts and seeds or trail mix
  • Hard-boiled eggs (often sold in convenience stores)
  • Greek yogurt or protein shakes (refrigerated section)
  • String cheese or cheese sticks
  • Roasted chickpeas or edamame snacks
  • Protein bars (check labels for low sugar, high protein or DIY.)
  • Tuna or salmon pouches (no can opener needed!)
  • Peanut butter packets (pair with fruit or crackers)

These are all easy to stash in a cooler bag or find at most gas stations and airports.

Q. How long can picnic food safely sit out? 
A. Perishable foods shouldn’t sit out for more than 2 hours—or 1 hour if it’s over 90°F. Keep a cooler with ice packs handy.

Q: What’s a good snack to beat afternoon heat and hunger?
A: Try chilled cucumber slices with hummus or frozen grapes and a handful of almonds or walnuts—cool, refreshing, and satisfying.

Q: Is it okay to skip meals when it’s hot and I’m not hungry?
A: Listen to your body, but don’t skip nourishment entirely—opt for light, hydrating meals like smoothies, salads, or protein-rich snacks to keep energy steady.

Summer is a season to savor—full of sunshine, simple pleasures, and a slower pace if we let it be. Whether you’re soaking up the outdoors, trying a new seasonal recipe, or just sipping something cool on the porch, may these longer days bring you a break from the rush and a reason to smile.

Much love,
Health Coach Carol

“Summertime, and the living is easy…”—Ella Fitzgerald

Savor the Solstice and Welcome Summer

June 19, 2025
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Food, Fun, Personal Development

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. The summer solstice marks the longest stretch of daylight all year—an invitation from nature to step outside, soak in the warmth and celebrate light, life, and new beginnings.

From joyful traditions to simple seasonal rituals, there are countless ways to mark the first day of summer. Whether you’re looking to connect with nature, gather with friends, or start your own solstice tradition, here are some fun and meaningful ideas to welcome the light.

 

🌿 Reflective & Solo Rituals

Perfect for those who want to honor the solstice in a quiet or personal way.

☀️ Rise with the Sun
Begin the day with a sunrise walk, meditation, or simply a few moments of stillness to welcome the light. 

🧘‍♀️ Sun Salutations
Do a few rounds of yoga sun salutations to connect breath, movement, and sunlight.

📖 Write a Summer Manifesto
Set playful intentions for the season. Think: “Read more fiction,” “Swim in three different lakes,” or “Try something that scares me a little.”

📷 Capture the Light
Take a golden-hour photo walk. Notice how light plays with shadows, colors, and textures as a way of practicing presence.

🌻 Plant Something
Whether it’s a flower, herb, or vegetable, planting something symbolizes growth and connection with the season.

 

🔥 Social & Seasonal Gatherings

Great if you’re celebrating with friends or family.

🔥 Host a Bonfire or Firepit Night
Gather around a fire and reflect, tell stories, or toast marshmallows. Fire represents the strength of the sun.

🧺 Sunset Picnic
Pack seasonal foods (like watermelon, cucumber salad, or grilled veggie wraps) and dine outdoors as the sun sets.

🎶 Make a Summer Playlist
Curate a joyful mix of music to play during your gathering—or turn it into a dance party under the stars.

🌽 Enjoy Seasonal Foods
Make your meal a celebration of what’s fresh: cherries, berries, tomatoes, herbs, corn, and more. Add a festive fruit salad or solstice-inspired mocktail. For a Summer Solstice Fruit Salad recipe, click here. 

 

🌞 Creative & Nature-Based Activities

Fun for all ages and especially great for families or solo adventurers looking for something unique.

🌿 Make a Flower Crown or Nature Mandala
Gather petals, herbs, and leaves to create a wearable crown or a design on the ground—a celebration of beauty and impermanence.

🌞 Create a “Sun Jar”
Decorate a jar filled with fairy lights or a tealight to represent carrying summer’s light with you into the evening.

🔭 Stargazing After Sunset
Once the sun sets, stay outside and take in the stars. The night sky feels even more magical after such a long day of light.

 

Whether you welcome summer with sunrise stillness, a garden picnic, or a bonfire among friends, the solstice is a reminder to slow down and enjoy what this season has to offer. May it be a season of growth, joy, and simple pleasures.

Here’s to longer days, warmer nights, and the small rituals that make them unforgettable.

Much love,
Health Coach Carol

“Summer is the annual permission slip to be lazy. To do nothing and have it count for something. To lie in the grass and count the stars. To sit on a branch and study the clouds.” — Regina Brett