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November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

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Food
November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

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Food, Health
November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

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Food, Health
October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

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Food, Health

Gobble Up These Thanksgiving Preparation Tips

November 19, 2024
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Food

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast.

However, hosting can sometimes feel more like a marathon than a celebration. Between juggling the turkey, sides, and desserts, it’s easy to feel overwhelmed.

The key to a stress-free holiday?

Smart planning and a few creative tricks to streamline the process. From prepping dishes days in advance to setting the table early and organizing a foolproof cooking timeline, there are plenty of ways to make the big day easier.

With these Thanksgiving preparation tips, you’ll spend less time in the kitchen and more time enjoying the moments that matter. 

Create a Master Thanksgiving/Holiday Grocery List
I have a master list (Word document) for my holiday grocery shopping that I update as necessary. It saves time because I typically make the same recipes for Thanksgiving and Christmas. If I decide to make something new, it’s quicker and easier to update the list rather than creating it from scratch. Organize your grocery list by sections of the store to streamline your trip. Double-check pantry staples like flour, sugar, and spices to avoid unnecessary trips to the store and last-minute panic.

Create a Detailed Timeline
Start by listing all the dishes you’ll serve and work backward from dinnertime. Assign tasks to specific days, such as grocery shopping the weekend before, prepping veggies two days out, and baking desserts the day before.

Make and Freeze
Many dishes, like cookies, bread rolls, and casseroles, freeze beautifully. Prepare these a week or so in advance and freeze them. On Thanksgiving morning, you’ll just need to reheat.

Pre-Chop Ingredients
Dice onions, celery, and other veggies ahead of time and store them in labeled containers in the fridge. This will save you from the last-minute scramble when making stuffing, soups, or casseroles.

Prep Serving Dishes
Assign each dish to a serving bowl or platter ahead of time, and label them with sticky notes. This makes plating quicker and ensures you have everything you need. This also gives you time to clean any dishes that may have gotten a bit dusty since the last holiday celebration.

Set the Table Early
If you’re hosting, set your table a day or two in advance. Include everything from plates and utensils to any decorative touches or place cards.

Cook in Batches
If you’re making dishes that can be doubled, such as soups or stuffing, prepare extra and freeze half for a quick dinner later during the busy holiday season.

Thaw the Turkey
If you buy a frozen bird, allow it to thaw in the refrigerator. Thawing time is about 24 hours for every 5 pounds of turkey.

Outsource Some Items
If you’re hosting, don’t feel obligated to make every single dish. Ask guests to bring appetizers, drinks, or desserts, lightening your workload and adding variety to the meal. 

Use a Thanksgiving Binder or Folder
Keep all your recipes, shopping lists, special notes, and a timeline in one place. Reuse and refine it each year for even smoother preparation.

Test New Recipes
If you’re trying out a new dish, make it in advance to work out any kinks and ensure it’s something you’ll be happy serving on the big day.

Schedule Breaks
Set aside a few moments on Thanksgiving Day to recharge—grab a glass of lemon water, sip on your favorite coffee or tea, and take a breather before the festivities begin.

With a little planning, Thanksgiving can be as enjoyable to host as it is to celebrate. By prepping ahead and working smarter, not harder, you’ll have more time to savor the food, the laughter, and the joy of the day.

Happy Thanksgiving Prep Week!

Much love,
Health Coach Carol

“Thanksgiving dinners take 18 hours to prepare. They are consumed in 12 minutes. Half-times take 12 minutes. This is not a coincidence.” –Erma Bombeck

Mediterranean Feel-Good Soups for Fall

November 14, 2024
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Food, Health

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed.

One way to do that is with delicious, protein, and nutrient- packed soups that bring the rich flavors of the Mediterranean right to your table.

These recipe ideas are designed to be as nourishing as they are satisfying, offering a simple way to stay full, energized, and ready for whatever the holiday season brings.

Tips for Making Healthy and Delicious Soups for Chilly Days  

  1. Use Lean Proteins – Lean proteins, such as chicken breast, turkey, or fish, are classic in Mediterranean cooking and help keep saturated fats low while boosting the protein content of soups. Plant-based options, like chickpeas and lentils, also fit well into Mediterranean dishes. 
  2. Add Mediterranean Flavors with Herbs and Spices – Incorporate herbs like rosemary, thyme, and oregano to give soups an aromatic boost. Garlic, onion, and a touch of olive oil will create a fragrant base while adding depth and anti-inflammatory benefits.
  3. Incorporate Nutrient-Rich Vegetables – Classic Mediterranean vegetables like spinach, tomatoes, zucchini, and peppers are packed with antioxidants and vitamins that complement the protein content and create a well-rounded, nutritious meal.
  4. Top with Healthy Fats – A drizzle of olive oil or a sprinkle of nuts and seeds on top adds healthy fats, which enhance satiety and support heart health.
  5. Batch Cooking for Convenience – Make a big pot of soup and freeze portions for easy, nutrient-dense meals throughout the week.

Here’s a basic recipe that you can make your own by adding your favorite veggies, seasonings—even your choice of pasta. I’ve used garbanzo bean or gluten-free brown rice pastas that are delicious. Even Mr. Non-Compliant likes them!

Lemon Chicken & Orzo Soup  

This Mediterranean twist on classic chicken soup includes orzo and lemon for a refreshing, cozy meal rich in nutrients, protein, and flavor. 

Ingredients:

  • 1 tbsp olive oil
  • 1 lb boneless, skinless chicken breast, cubed
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 large carrot, diced
  • 1 celery stalk, diced
  • 4 cups low-sodium chicken broth
  • 1/2 cup orzo (or other small pasta)
  • Juice and zest of 1 lemon
  • 1 tsp dried oregano
  • Salt and pepper, to taste
  • Fresh dill or parsley, for garnish

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add chicken pieces and cook until browned, about 5–7 minutes. Remove and set aside.
  2. In the same pot, add onion, garlic, carrot, and celery, cooking until softened, about 5 minutes.
  3. Pour in chicken broth and bring to a boil. Add orzo, chicken, lemon zest, lemon juice, and oregano.
  4. Reduce to a simmer and cook for 10–12 minutes, or until orzo is tender.
  5. Season with salt and pepper. Garnish with fresh dill or parsley before serving.

Grab your favorite bowl, fill it up with flavor, and savor the feeling of staying on track, one delicious spoonful at a time.

Sending love,
Health Coach Carol

“The secret ingredient to every meal is love. And also garlic.”—Michael Sorrentino

Healthy Eating FAQs and Answers

November 7, 2024
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Food, Health

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant.

I stand corrected, as he did NOT drink a root beer on his birthday. He chose to drink water with his lunch.

He told me he drank water because he was saving his calories for later consumption of an adult beverage and all those cookies.

He’s learning.

Kudos to him for being mindful of his sugar and calorie intake even on a day of splurging. 

By the way, I found him sneaking cookies out of the freezer. Turns out he still reads these blog posts.

Moving on…

Here are my answers to a few frequently asked questions.

What is the best time to stop eating before bed?

A general guideline is to stop eating about 3 hours before going to bed. This allows your body time to digest food before you lie down, which can help reduce issues like acid reflux, improve sleep quality, and support metabolic health. Whether your last meal of the day is at 6:00pm or 8:00pm or later is not as important as waiting the 3-hour window.

 

What if you had an early dinner and your stomach is growling before bedtime? (This can also disrupt sleep.)

Skip the cookies, chips, ice cream. If you’re truly hungry, have a small snack of:

  • Cooked or raw veggies with hummus
  • Small apple with a bit of nut butter
  • Greek yogurt with berries
  • Banana and almond butter
  • Herbal tea
  • If you do find yourself heading for the cookie jar, limit yourself to one or two cookies—not the entire jar.

The goal is to stop the hunger monster without causing sleep disruption and a big blood sugar spike.

 

Are there some tips to help me avoid spiking my blood sugar? (Frequent spikes in blood sugar can lead to health issues over time such as insulin resistance, weight gain, cardiovascular problems, increased hunger and cravings.)

There are several ways to help avoid spikes in blood sugar. Here are a couple simple ideas to consider. Combining carbohydrates with protein and healthy fats slows down the absorption of sugars, leading to more stable blood sugar levels. For example, instead of eating a piece of white toast with jam alone, add a couple hard boiled or scrambled eggs to your breakfast. Or, have a piece of whole grain toast with some nut butter, maybe adding an egg or two. Another way is to exercise within 30 minutes of a meal. Even a 10–15-minute walk helps stabilize blood sugar. 

Have a question? Shoot me an email and I may use it in a future blog post—if I have an answer!

I challenge you to take at least one action today that moves you closer to your health and fitness goals.

Much love,
Health Coach Carol

“Diet is an ongoing process of learning and discovering.” –Anonymous

Mr. Non-Compliant’s Birthday Fest

October 31, 2024
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Family, Food, Fun, Health

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box on the kitchen table.

Fortunately, he had more than sugar for lunch—a fish sandwich and soup. I’m betting he drank a root beer too. Earlier in the day he’d threatened to eat a hot dog but changed his mind.

I baked him his very favorite chocolate chip cookies—organic–with real sugar and full gluten. He had quite a heyday consuming a bunch of them. I quit counting and stashed what was left in the freezer. 

SHHHHH. Don’t tell him they’re in there.

Fortunately, I got him to eat some vegetables and protein for dinner, so all was not lost.

I share this with you because:

  1. NC claims to have a reputation to maintain.
  2. Birthdays are meant to be celebrated wholeheartedly.
  3. I thought you would enjoy some lighthearted reading.
  4. If you’re going to go all non-compliant, your birthday is the day to do it.
  5. Many of you share space with a non-compliant eater and it may sometimes be challenging. I understand.
  6. There is hope because Mr. NC happily eats whatever I cook.
  7. He had his fill and is done with the sugar binge—at least for today.
  8. His day began with a workout, and he goes to the gym on a regular basis.
  9. I think all of us have days that get a bit out of control eating foods that aren’t the healthiest.
  10. We can always look for the “bright spots,” like eating a vegetable or two, getting some exercise, skipping the fries and hot dog.

We are all works in progress. I remind myself and others on a regular basis that our paths are not of perfection.

We can always begin again with the next snack or meal or day to create those bright spots–in spite of a few clouds disguised as a cinnamon roll and some cookies.

 Speaking of progress…

As many of you may recall, I’m not a big fan of cauliflower. However, I keep trying. 

I roasted a pan of mixed vegetables the other evening and they were delicious! Purple cauliflower, red bell peppers, carrots, onions.

My taste buds find the purple cauliflower to be a bit sweeter and tastier. I also added it to some soup I made. Winner, winner.

If you have a vegetable that you’re not very fond of, there may be hope. Email me  and perhaps I can come up with a creative idea for you.

Wishing you a Happy Halloween!

Much love,
Health Coach Carol

“It’s that special time of year where we voluntarily imbibe pumpkin-spiced lattes: the coffee that tastes like a candle.”—John Oliver