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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

October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

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

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

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

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

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

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

🥣 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 shift from cool, refreshing foods to dishes that comfort, nourish, and ground us.

(For those of you reading this in warmer climates, perhaps when your days and nights get cooler, these ideas will be better received.)

This is the season to embrace warming foods like root vegetables, oats, and warming spices that balance the cool, dry air of fall. Think of it as nature’s way of nudging you toward the foods you need most right now.

Maybe start your morning with something hearty and soothing: a bowl of steel-cut oats topped with cinnamon, pears, and walnuts; or a warm protein latte with a dash of turmeric or pumpkin spice.

For lunch or dinner, swap out cold salads for roasted or simmered dishes. Try roasting a sheet pan of sweet potatoes, carrots, and beets drizzled with olive oil and sprinkled with thyme. Or simmer a pot of lentil or chicken soup with garlic, ginger, and a splash of lemon — a simple, nourishing meal that delivers comfort and immune support.

I sometimes add Millet & Brown Rice Ramen Noodles to bone broth as a light lunch or snack. It warms me and satisfies my need for carbs (that seems to have increased lately).

Whole grains such as farro, quinoa, or barley provide the kind of slow-burning energy your body needs this time of year. Serve them warm in bowls with roasted veggies and a crumble of feta or drizzle of tahini-lemon dressing. You could also make your grain bowl with roasted root vegetables, chickpeas, and a dollop of hummus — finished with olive oil, lemon juice, and a pinch of smoked paprika. These bowls are filling and nutritious, without being heavy.

And don’t forget, cinnamon, cardamom, nutmeg, cumin, and ginger don’t just add flavor — they gently warm the body. Even a sprinkle can transform an ordinary meal into one that feels like fall in a bowl.

🍂 Try This: Roast cubed sweet potatoes, parsnips, and Brussels sprouts with a drizzle of olive oil, sprinkle of cinnamon, and pinch of sea salt. Serve warm with quinoa or over greens for an easy, earthy fall bowl.

Eating with the season is one of the simplest ways to feel your best — and fall offers plenty of delicious inspiration. Here’s to good food and good health.

Be well,
Health Coach Carol

“And all at once, summer collapsed into fall.” ~ Oscar Wilde

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. Since I’d not used it, I did some research. I bought a jar of whole star anise because I am intrigued with this spice and am anxious to add a pod to a recipe. And, it has great eye appeal. 

As I dug into its story, I discovered that star anise has been used for centuries, especially in Asian cuisine and traditional medicine. From Vietnamese pho to Chinese five-spice powder, this spice has traveled the globe and earned its place in kitchens everywhere.

The taste of star anise is similar to licorice, fennel, and anise seed, but more intense and slightly sweeter. A single pod can transform a dish, infusing it with warm, aromatic notes that are both soothing and exotic. Because of its strength, it’s best used sparingly—think of it as a supporting actor, not the star. (Pun intended.)

How to Use It

  • Soups & Stews: A classic in Vietnamese pho, star anise deepens broths and adds dimension to savory dishes. Use 1 pod when you are trying a recipe for the first time. Add pod early with other aromatics (like garlic, onions), then let the pot simmer gently so flavors release slowly. After 30–45 minutes, taste and remove the pod if the flavor is balanced or leave longer for deeper dishes like braises.
  • Baking & Sweets: Pairs beautifully with cinnamon, nutmeg, and cloves in cookies, breads, and poached fruit. Use ground powder for baked goods and rubs and think of it as a secret ingredient, using only about 1/8 teaspoon. Use only a pinch for poaching liquid for fruit.
  • Beverages: A pod (or two) adds depth to mulled wine, chai, and spiced cider.
  • Everyday Cooking Tip: Drop a whole pod into simmering dishes and remove before serving—like you would a bay leaf.

If you are adventurous and make a dish with star anise, I’d love to hear about it! Shoot me an email with the details.

Non-Dairy Banana Pecan Ice Cream 

I wrote about this in the spring and have been enjoying it on these beautiful summer-like days. When I talk about how tasty and satisfying my banana pecan “ice cream” is, I get questions on how to make it.

Here’s the link to the recipe and its many variations. It’s the perfect alternative if you love ice cream and are trying to avoid dairy.

Banana Ice Cream Link

Sending love,
Health Coach Carol

“Cooking is like painting or writing a song. Just as there are only so many notes or colors, there are only so many flavors—it’s how you combine them that sets you apart.” ~ Wolfgang Puck

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from lattes to donuts. But fall’s spice cabinet holds much more than nutmeg and cinnamon. This season, consider exploring a broader palette of flavors that not only add warmth to your meals but also carry unique health benefits.

Cinnamon’s Cousins: Cardamom and Cloves 
Cardamom brings a floral, citrusy note that brightens baked goods and pairs beautifully with roasted squash or apples. Cloves, with their deep and earthy flavor, lend comfort to mulled cider, chai tea, and even savory stews. Both are rich in antioxidants and have been traditionally used to soothe digestion.

Star Anise and Allspice: Aromatic Depth
Star anise offers a licorice-like aroma that can transform a simple tea or broth into something truly comforting. Allspice, despite its name, isn’t a blend but a spice on its own—its flavor is reminiscent of cinnamon, nutmeg, and cloves combined. A pinch of allspice can elevate roasted root vegetables or a hearty pot of chili.

Ginger: A Zing of Warmth
Ginger adds a peppery, zesty kick that’s perfect for fall soups, stir-fries, and baked goods. It’s also known for easing nausea and supporting circulation, making it a practical as well as delicious choice. Fresh ginger tea with lemon is a soothing companion to cooler mornings.

Coriander and Fennel: The Savory Side of Fall
While often overlooked, coriander’s citrusy warmth and fennel’s mild sweetness work wonders in savory fall dishes. Try them with roasted carrots, lentils, or grain bowls for a seasonal twist that steps outside the sweet spice profile.

🧂 Spice Cabinet Refresh Reminder
Before diving into your favorite fall recipes, take a peek at your spice cabinet. Ground spices typically last 6 months to 2 years, while whole spices (like cinnamon sticks or cloves) can keep their flavor for 3–4 years. A simple test: if the color has faded or the aroma is weak when you rub it between your fingers, it’s time to replace it. Fresh spices mean fuller flavor. You’ll also be prepared when it comes time to make your Thanksgiving dishes. 

Think outside the pumpkin this fall. Whether you’re sipping spiced tea, roasting vegetables, or baking something sweet, the variety of autumn spices is proof that flavor is never one-note. Dust off those jars, refresh the old ones, and let your meals tell a new story this season.

From my kitchen to yours,
Health Coach Carol

“Use what you have, use what the world gives you. Use the first day of fall: bright flame before winter’s deadness; harvest; orange, gold, amber; cool nights and the smell of fire. Our tree-lined streets are set ablaze, our kitchens filled with the smells of nostalgia: apples bubbling into sauce, roasting squash, cinnamon, nutmeg, cider, warmth itself.” — Shauna Niequist

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and even make sleep a priority. By all accounts, you’re doing “everything right.”

So why do you still feel tired? Why is the number on the scale refusing to budge? What’s up with those annoying aches and pains? Why won’t your cholesterol go down? The list goes on.

I sometimes get frustrated too.

It can feel discouraging when your best efforts don’t seem to bring the results you expect. You may even wonder if you’re missing something—or if your body is working against you. The truth is, sometimes it is. 

The Hidden Variables

While lifestyle choices like nutrition, movement, and rest play a huge role in health, they aren’t the only pieces of the puzzle. Age and hormones often have a powerful influence on weight, energy, and overall well-being.

Hormonal shifts: For women, perimenopause, menopause, postmenopause, or even thyroid imbalance can affect metabolism, sleep quality, and energy regulation. For men, declining testosterone may play a similar role.

Stress load: Chronic stress can elevate cortisol, a hormone that may trigger fatigue, cravings, or weight gain around the midsection.

Sleep quality vs. quantity: Even if you’re in bed for eight hours, disrupted or shallow sleep reduces recovery and energy.

Individual metabolism: Genetics, gut health, and past dieting history can alter how efficiently your body burns and stores energy.

Rethinking Success

If you’ve been beating yourself up because you’re not doing enough, STOP! Your efforts are not wasted. In fact, exercise, a balanced diet, and consistent rest are exactly what your body needs to thrive through these shifts. What changes is the way we measure success. Sometimes it’s less about the scale and more about: 

  • Strength gained—being able to lift, carry, and move with ease.
  • Energy sustained—having the stamina to get through your day.
  • Health markers—like steady blood sugar, healthy blood pressure, or improved bone density.
  • Good mood—being grateful and having purpose to your days.

Steps Forward

If frustration has set in, consider these next steps:

  • Check in with your doctor. A simple blood panel can reveal if hormones, thyroid, or nutrient deficiencies are playing a role.
  • Shift your workouts. Adding strength training or mixing in restorative practices like yoga can make a big difference.
  • Fine-tune nutrition. Sometimes it’s not about eating less but eating differently— spreading protein evenly throughout the day, eating slowly, balancing carbs with fiber, or reducing alcohol. (But still enjoying that occasional cocktail or glass of wine with your friends—without guilt!)
  • Prioritize stress care. Breathwork, prayer, or even a daily walk can help calm cortisol and restore balance.
  • Take note. Spend some time taking note of all that IS working. Everything counts.

The Bottom Line

If you’re doing all you know to do and still struggling, you’re not failing—your body is communicating. Listening, adjusting, and seeking support can help you move past the plateau. Health is not a straight line, and sometimes it requires shifting your approach to match the season of life you’re in.

I’m here to help if you need me. Sometimes a small adjustment or two will make a big impact. Shoot me an email.

Much love,
Health Coach Carol

  “I have chosen to be happy because it is good for my health.” ~ Voltaire