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September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

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Food, Health, Hope
September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

admink
Blog
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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Family, Health, Personal Development
July 30, 2025

Recharging After Your Vacation

Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”? I know I have. It seems wrong. We have such a

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Food, Health
July 20, 2025

Traveler’s Guide to Food and Fitness

Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a

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Food, Fun, Health
July 16, 2025

The Peach vs. Nectarine Debate

I love them both. Lately I’ve been wondering about their slight differences, which sent me down the rabbit hole of looking into their unique charact

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Food, Health
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

How to Eat Healthier at Any Restaurant

September 11, 2025
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Food, Health, Hope

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bistro, there are simple, effective strategies that can help you make more nourishing choices—without giving up the joy of eating out.

Here’s how to take control of your health while still savoring every bite.

🍽️ Start With a Plan

Don’t arrive starving. If you show up overly hungry, you’re more likely to overeat or default to the richest, heaviest options. Try eating a small snack with protein and fiber beforehand, such as a handful of nuts or a piece of fruit with cheese.

Bonus Tip: Take a peek at the menu online ahead of time if possible, so you’re not swayed by last-minute cravings.

🥦 Make Vegetables the Star

Look for meals that include colorful vegetables—whether it’s a grilled veggie side, stir-fry, entrée salad, or a roasted veggie medley. If the dish doesn’t come with vegetables, ask to add them or substitute them in. 

Simple swaps:

  • Side salad or steamed broccoli instead of fries
  • Veggies on your sandwich or wrap instead of extra cheese or sauce
  • Extra greens in your pasta or rice bowl

🥩 Think Lean and Grilled

Protein is your friend—especially when it’s grilled, baked, roasted, or steamed. Avoid words like crispy, breaded, or smothered, which usually signal added fat and calories.

Good options:

  • Grilled chicken, fish, or tofu
  • Lean cuts of beef like sirloin or tenderloin
  • Eggs or beans in vegetarian dishes

🥖 Be Carb-Conscious, Not Carb-Phobic

Whole grains, sweet potatoes, and legumes can be part of a healthy meal. The trick is portion size and quality. Skip the oversized breadbasket and consider ordering your sandwich open-faced or in a lettuce wrap.

Smart starchy swaps:

  • Brown rice or quinoa instead of white rice
  • Half the pasta portion with extra veggies
  • Skip the bun or split it

🧂 Watch the Extras

The hidden calories are often in the sauces, dressings, and toppings. Ask for sauces and dressings on the side. You’ll likely use far less and still enjoy the flavor.

Also watch for:

  • Extra cheese
  • Heavy cream-based sauces
  • Sweetened drinks and cocktails

📏 Portion Control Is Power 

Restaurant portions are often double (or triple!) what you need. Split an entrée with a friend or ask for a to-go box when your meal arrives and portion half right away. You’ll enjoy the meal again tomorrow—and feel better tonight. I happen to love Bolognese on gluten free pasta. I’m so very happy when I find my leftover box in the fridge the next day.

💧 Sip Smartly

Stick with water, unsweetened iced tea, or sparkling water with lemon. If you want wine or a cocktail, limit yourself to one and enjoy it slowly. Sugary sodas and multiple drinks can add hundreds of empty calories.

😌 Mindful Eating Makes a Difference

Slow down and savor. Take time to enjoy the conversation, the flavors, and the moment. You’re more likely to feel satisfied and less likely to overindulge.

There may be those occasions when you choose to enjoy the fries or something more decadent. I have those occasions too. Remember my #1 rule: Make sure the food you’re choosing is amazing!

Sending love,
Health Coach Carol

“For me and my family personally, September 11 was a reminder that life is fleeting, impermanent, and uncertain. Therefore, we must make use of every moment and nurture it with affection, tenderness, beauty, creativity, and laughter.” ~ Deepak Chopra 

Mr. Corn Visits Indiana

September 4, 2025
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Blog

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For you newcomers to my blog post, he is known as Mr. Corn.

Why Mr. Corn? He loves corn more than anyone I know—even more than Mr. Non-Compliant (aka Hal). Roger says that corn on the cob in Florida isn’t fit to eat. So, he doesn’t.

This past weekend we gathered to enjoy a feast of just-picked LaPorte County corn. 

We also had some grilled Greek chicken thighs, green beans, and tomatoes.

A total of 17 ears of corn dressed in organic butter and salt were devoured. (There were 6 corn eaters.) Mr. Corn and Mr. Non-Compliant had their fill, and as you can see by the picture, were calmly discussing who should get the last ear. 

Corn is one of the most popular cereal grains and is primarily composed of carbohydrates.

It also has a fair amount of fiber, mostly insoluble meaning it does not dissolve in water and is left intact and undigested.

Corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods.

Sweet corn, the kind we usually eat, is still mostly non-GMO corn, however the percentage of GMO sweet corn grown is on the rise.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually genetically modified.

When purchasing corn tortillas or other corn products, look for non-GMO and organic on the label.

Here are a couple ways to enjoy corn that are healthier than eating it slathered with butter and salt.

Of course, Mr. Corn and Mr. Non-Compliant will tell you that these healthier versions are not fit to eat. 

Grilled Corn with Lime and Chili: Instead of butter, brush grilled corn with olive oil and sprinkle with a mix of chili powder, cumin, and a squeeze of fresh lime juice. The lime adds brightness, while the chili gives it a kick. Tajin seasoning would be a tasty substitute for the chili powder and cumin.

Parmesan & Black Pepper: A light dusting of finely grated Parmesan with fresh black pepper offers flavor without loads of butter.

Corn & Avocado Salad: Remove the kernels from the cob and toss them with diced avocado, cherry tomatoes, red onion, and cilantro. Drizzle with a little olive oil and lime juice for a light, fresh side dish.

Need some assistance figuring out the healthiest way for YOU to eat? Email me and we’ll figure it out together.

May you fully enjoy these last days of summer, along with some Indiana sweet corn.

Much love,
Health Coach Carol

“Corn on the cob is a carrier for salt and butter.”—Roger Ash

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