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State Snack Spotlight

January 22, 2026

Quick–what’s Indiana’s official state snack? If your brain immediately went to something fried at a fair, you’re not alone. But the answer is much healthier, cozier, and probably already in your pantry: popcorn. Yep–Indiana made it official in 2021, and honestly, it feels like the perfect winter win. On a gray Indiana winter day, there are few things more cheerful than the sound and scent of popcorn popping.

And Indiana didn’t pick popcorn out of thin air. We’re a major popcorn state–so much so that Indiana has even taken the top spot nationally in popcorn production in recent years. One estimate shared around National Popcorn Day is that Hoosiers grow roughly 70,000-100,000 acres of popcorn when fields aren’t covered in snow.

Here’s a fun little science nugget for your next movie night: popcorn pops because each kernel holds a tiny bit of water inside. When heated, that water turns to steam, pressure builds, and BOOM, the kernel turns itself inside out. Popcorn tends to pop best when it has about 13.5–14% moisture.

Now for the nutrition scoop: plain popcorn is a whole grain and a good source of fiber. A typical serving of 3 cups of air-popped popcorn is only about 95 calories (before we bring butter and unhealthy “movie theater drizzle” into the storyline).

A few Indiana popcorn tidbits to sprinkle on top:

Popcorn has deep roots here: Orville Redenbacher was born in Brazil, Indiana, and later earned an agronomy (the science of growing crops and managing soil) degree from Purdue.
Indiana is also home to major popcorn history and companies like Weaver Popcorn, founded in 1928.

Healthy-but-fun tip: try a light mist of olive oil (or melted butter if that’s your joy), then shake on mixtures of cinnamon/salt/sugar OR everything bagel seasoning/garlic powder/onion powder. You get big flavor without turning your snack into a full-blown side dish. I pop my corn in a pan with a small amount of coconut oil, then sprinkle with pink Himalayan salt.

Let popcorn be your tiny winter bright spot. Bonus points if you eat it from a bowl big enough to feel festive and you share it with a buddy.

Because winter is long and snacky. 😄

Ladies: If you’ve been feeling a little sluggish, snacky, or “meh,” come join my free Winter Reset on Zoom this Saturday, Jan. 24 (9:00am Central / 10:00am Eastern).

You’ll leave with 3 breakfasts, 3 snacks, and a simple plan for the 3pm slump to help you get back on track.

Simple ideas. Real life food. Zero perfection required.
👉 Register here: https://tinyurl.com/y2kkyny9 and I’ll send you the Zoom link and reminders for Saturday.

See you then!

Warm wishes (with a side of popcorn),
Health Coach Carol

“Popcorn invites warmth and comfort to even the coldest of nights.” – Samuel Brown

Indiana snack popcorn Redenbacher snacks winter reset

It’s Sumo Time!

January 15, 2026

Food, Health

In recent weeks, the Sumo Citrus orange has found its way back into my life. If you’re a citrus fan, you’ll understand why people get a little dramatic about it. It’s juicy, seedless, and ridiculously sweet… like “How is this even real?” sweet.

Sumo Citrus (yes, like a Sumo wrestler) is famous for its big size and that little “top knot” bump on the top. It was developed in Japan through traditional crossbreeding (not in a lab), and it’s even non-GMO certified.

One of the best parts? The peel. It’s thick, which helps protect the fruit, but it also makes it super easy to peel. No sticky struggle, no sad little shreds of peel stuck under your fingernails. It’s basically the “zip hoodie” of citrus.

Sumos can be a bit pricey. Part of that is because they’re fussy to grow and they bruise easily, so they’re handled with extra care and often hand-picked. They’re also grown primarily in a relatively small region of California’s Central Valley, which keeps supply limited.

And yes, the pampering is real. Growers even protect the fruit in summer with a natural clay “sunscreen” on the peel. That’s more TLC than some of us give our own skin.

Once they’re picked, the fruit is screened to make sure it’s worthy of going to market. Sugar and acid levels are measured, and if it doesn’t meet the brand’s standards, it doesn’t make it to the store. (Imagine being an orange and getting cut from the team. OUCH!)

Sumo Citrus is prized more as a seasonal treat than a “miracle health food,” but it does bring some nutrition to the party, especially vitamin C and fiber, simply because it’s so large. And since it’s known for being sweeter with lower acidity, some people find it easier to enjoy than more tart citrus.

The season is short, typically January through April, so consider this your friendly reminder to snag one (or a few) while they’re around.

Buying tip: When you see them in a 2- or 3-pound bag, it’s usually more economical than purchasing them individually. And they’re a bit smaller, so you get more of them.

Health tip for winter wellness: keep it simple. Add a few extra fruits and veggies to your week, drink your water, move your body in a way that feels doable, and protect your sleep like it’s part of your wellness plan (because it is).

Ladies: Feeling Out of Sync Lately? Join Me Saturday

Low energy, poor sleep, doing everything “right” but still feeling off?

Join me for a free virtual Winter Reset Session this Saturday (January 17, 2026) 9:00 AM CT / 10:00 AM ET

Coffee (or Tea) Chat + Reset Plan with a Live Reset + Q&A. Come as you are (camera off is fine–it’s very casual). The session will last about 45 minutes + Q&A. I’ll send you the link once you save your spot.
Save Your Spot Here

Much love,
Health Coach Carol

“A thriving household depends on the use of seasonal produce and the application of common sense.” — Olivier de Serres

coffee chat out of sync Sumo citrus winter reset

The Heavy Feeling Reset (No Diet Required)

January 8, 2026

Food, Health

If you’ve been feeling a little… heavy lately, you’re not alone.

And I don’t just mean weight. I mean that puffy, sluggish, “my clothes feel snug,” “my energy is weird,” “why do I feel off?” kind of heavy.

January has a way of doing that, especially in the Midwest, where winter weather can’t decide what it wants to be. One day it’s mild, the next it’s cold, and somehow everyone is sniffling and tired. Add in holiday eating, less movement, and disrupted sleep, and your body starts sending a very normal message:

“Can we get back to steady-state?”

Here’s the good news: you don’t need a strict plan, a cleanse, or an all-or-nothing restart. You just need a short “reset” that helps your body feel lighter and more regulated, without feeling deprived.

The Heavy Feeling Reset (choose 3–5 options for the next 48 hours)

1) Hydrate like it’s your job (but keep it simple).
Start with a big glass of water in the morning. Add another mid-morning and mid-afternoon. If plain water feels boring, use lemon, cucumber, or herbal tea. Hydration helps everything feel less “stuck.”

2) Build meals around protein + produce.
Not perfection, just focus. Eggs, Greek yogurt, cottage cheese, chicken, tuna, beans, lentils… pair it with something colorful like salad greens, roasted veggies, berries, citrus, soup veggies. This combo supports steadier energy and fewer cravings.

3) Add one “warm and light” meal.
Winter bodies love warm food. Try soup, sautéed veggies with eggs, broth-based bowls, oatmeal with protein, or salmon with roasted vegetables. Warm meals feel comforting without leaving you feeling weighed down.

4) Walk for 10 minutes outdoors (even if you don’t feel like it).
A short walk after lunch or dinner is one of the fastest ways to reduce that heavy, sluggish feeling. You’re not “burning off” anything. You’re telling your body, “We’re moving again.”

5) Cut the “extra extras” for 48 hours.
Not all treats. Not all carbs. Just the random handfuls, bites, and little add-ons that sneak in when we’re tired. It’s surprising how they sneak up on us. Enjoy what you choose but choose it on purpose.

6) Go to bed 30 minutes earlier tonight.
Sleep is the reset button most people skip. If you’re feeling heavy, sleep is often part of the reason, especially after the holidays.

One quick check-in question

Before you “start over,” ask:
Am I hungry, thirsty, tired, stressed… or simply out of rhythm?
Your answer tells you what you actually need.

In case you’re interested, I’m hosting a free group Zoom call this Saturday morning called The Heavy Feeling Reset. It’ll last 45-60 minutes. We’ll talk through what causes that “off” feeling in winter and I’ll help you create a simple plan that fits your real life.

Comment, email, or message me “RESET” and I’ll send the details. Hope to connect with you on Saturday!

To feeling lighter,
Health Coach Carol

“Winter is the time for stories, staying warm and learning about ourselves.”– Rip Miller

48 hours hydrate reset steady-state Zoom call

The Power of a Simple Pause

January 1, 2026

Health, Personal Development

Another new year. No pressure. No resolutions required. Just a fresh page and the opportunity to begin again. Together.

If you’re thinking about improving something this year, consider choosing just one thing that quietly stands out in your mind. Not the thing you think you should change, but the one that keeps tapping you on the shoulder.

Maybe it’s sugar. (This is a BIG one for lots of women.) Or (fill in the blank).

Before reaching for that next cookie (or whatever), pause for a moment. The pause is not to judge, restrict, or label it “good” or “bad,” but simply to ask a few questions.

Are you truly hungry?
Bored?
Tired?
Looking for comfort or distraction?
Is it a habit?

Sometimes taking even a minute to check in gives you valuable information. And information is powerful. It allows you to respond with intention rather than habit.

Maybe you decide a bite or two is exactly what you want. Go for it. Maybe you realize what you really need is wholesome food, rest, water, a walk, or connection. Either way, there’s no right or wrong, just awareness.

This small pause can be a beautiful way to begin the year: checking in with what’s driving you, responding with kindness, and letting curiosity lead instead of guilt. This idea can be applied to any aspect of your life, depending on what you’d like to change.

As we step into this new year, my wish for you is simple: health that supports the life you desire, improved habits that feel sustainable, and moments of reflection that help you care for yourself with grace. Here’s to moving forward, one thoughtful pause at a time.

Wishing you a happy, healthy, and blessed New Year.

Much love,
Health Coach Carol

“Write it on your heart that every day is the best day in the year.” — Ralph Waldo Emerson

beginning intention New Year reflection the pause

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State Snack Spotlight

Because winter is long and snacky. 😄

It’s Sumo Time!

Ladies: Feeling Out of Sync Lately? Join Me Saturday

The Heavy Feeling Reset (No Diet Required)

The Heavy Feeling Reset (choose 3–5 options for the next 48 hours)

One quick check-in question

The Power of a Simple Pause

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State Snack Spotlight

It’s Sumo Time!

The Heavy Feeling Reset (No Diet Required)

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