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February 12, 2026

Snack Strategy for Cravings

Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go. Resistant starch

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5 Fun Fiber Facts and My Birthday

Fiber isn’t flashy. It doesn’t have a trendy hashtag. But it is a quiet overachiever–supporting digestion, heart health, steadier energy, an

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The Great Fiber Upgrade–Made Easy

Fiber doesn’t get the glamor of protein or the buzz of probiotics, but it quietly supports a long list of things we care about–steady energy,

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January 22, 2026

State Snack Spotlight

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

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January 15, 2026

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Snack Strategy for Cravings

February 12, 2026
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Food, Health

Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go.

Resistant starch is a type of carbohydrate that resists digestion in your small intestine. Instead of spiking your blood sugar quickly, it travels to your large intestine where your gut bacteria ferment it–kind of like a fiber “helper.”

Is resistant starch a good thing?

For most people, yes. Resistant starch can support steadier energy, better fullness, and gut health. The only “not so great” part is that if you add a lot too fast, it can cause gas or bloating (because your gut bugs are throwing a party). 

Where you’ll find it  

  • Slightly green bananas
  • Cooked-and-cooled potatoes or rice (think potato salad or leftover rice)
  • Beans and lentils
  • Whole grains like oats and barley

Simple takeaway: Resistant starch is generally a win. Increase gradually and drink enough water.

Snack Strategy for Cravings

Cravings aren’t a character flaw. They’re usually a message. And the message is often one of these:

1) You didn’t eat enough earlier

If breakfast was just coffee (or coffee and a bite of something), your body will “invoice you” later, usually around 3pm.
Fix: Make lunch more “anchored” with protein + fiber (more on that below).

2) Your snack is basically a mini-dessert

Some snacks are delicious… and about as filling as a greeting card. If your go-to is mostly refined carbs (cookies, marshmallows, crackers, pretzels, granola bar), cravings return fast.
Fix: Upgrade your snack using the Snack Formula below.

3) You’re tired, stressed, or overstimulated

Stress cravings are real cravings. Your brain is trying to self-soothe.
Fix: Use a quick pause (takes 10 seconds).

4) You’re under-hydrated

Mild dehydration can feel like hunger, especially in winter when thirst cues are quieter.
Fix: Try water first, then snack if you’re still hungry.

The Snack Formula (This Is the Whole Game)

If you want a snack that actually “works,” build it like this:

Protein + Fiber (or Produce) + Optional Healthy Fat

Why it works: it slows digestion, steadies blood sugar, and keeps you full longer.

Real Life Snack Combos (Pick Your Style) 

Sweet-ish

  • Greek yogurt (plain) + berries + walnuts
  • Cottage cheese + pineapple or berries
  • Apple + peanut butter
  • Protein smoothie (small) + cinnamon
  • Chia pudding (or chia added to yogurt)

Savory

  • Hummus + veggies + a few whole-grain crackers
  • Turkey/ham roll-ups + baby carrots
  • Hard-boiled eggs + grapes
  • Tuna packet + cucumber slices
  • Edamame + fruit

Crunchy cravings

  • Popcorn + string cheese
  • Roasted chickpeas + fruit
  • Nuts + an orange

The 10-Second Craving Pause

Before you snack, ask:

Am I hungry… or am I:

  • Tired (need a break?)
  • Stressed (need a reset?)
  • Bored (need something interesting?)
  • Needing comfort (looking for a little soothing?)
  • Under-fed (need more protein/real food?)

(Sometimes food is comfort–and that’s human. The goal isn’t to eliminate comfort eating; it’s to notice it and choose it consciously.)

If you’re truly hungry: snack on purpose (no guilt).
If you’re not: take a 2-minute break–walk, stretch, or make tea–then decide. 

A Simple Plan for This Week

Try this for 5 to 7 days:

  • Plan 2 “go-to” snacks you like (one sweet, one savory)
  • Pair carbs with protein (no naked carbs)
  • Use the Craving Pause once per day–not to be perfect, just to notice

You don’t need willpower. You need a snack plan that doesn’t leave you hangry.

Next week I’ll share a “Snack Menu” plus easy store-bought options and what to do about evening snacking (the one that whispers, “Just a little something…”)

In the meantime, here’s a link to a video I did addressing smart snacking at bedtime. It may help some of you get better sleep! Smart Snacking Video

Much love,
Health Coach Carol

“Everyone I know is looking for solace, hope and a tasty snack.” ~ Maira Kalman

5 Fun Fiber Facts and My Birthday

February 4, 2026
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Food, Fun, Health

Fiber isn’t flashy. It doesn’t have a trendy hashtag. But it is a quiet overachiever–supporting digestion, heart health, steadier energy, and that “I feel satisfied after I eat” feeling we all appreciate.

So let’s make fiber fun (or at least more fun than you’d expect). Here are a few facts you can use at the dinner table, at book club, or when you’re trying to talk yourself into adding berries to breakfast.

Fun Fiber Fact #1: Green vs. ripe bananas

A medium banana has about 3 grams of fiber, whether it’s greenish or perfectly ripe.
But greener bananas usually have more resistant starch–a type of starch that acts a lot like fiber in the body (it’s not fully digested and can be friendly to your gut). As the banana ripens, resistant starch decreases and sweetness increases.

Translation: greener banana = less sweet + more “slow-and-steady” fuel.

Fun Fiber Fact #2: Popcorn math (because it’s our Official State Snack)

Popcorn is a whole grain snack, and 3 cups of air-popped popcorn gives you about 3 grams of fiber.
So…

  • Want ~6 grams of fiber from popcorn? Aim for about 6 cups.
  • Want ~10 grams? That’s around 9–10 cups. (That’s a lot of popcorn!)

Totally doable for movie night. Less practical if you’re snacking while standing at the pantry door. 😉

Fun Fiber Fact #3: Can fiber help with weight loss?

Fiber isn’t magic, but it can be a very helpful teammate.

High-fiber meals often help you feel fuller longer, which can mean fewer snack attacks and less “mysterious hunger” an hour after lunch. Research consistently connects higher fiber intake with easier weight management (mainly because of satisfaction and lower overall calorie intake–not because fiber is doing anything dramatic in your metabolism).

Translation: fiber doesn’t “burn fat,” but it can help you stay on track without feeling deprived.

Fun Fiber Fact #4: If it grew from the ground, it has fiber

Fiber comes from plant foods: fruits, veggies, beans/lentils, whole grains, nuts, seeds.

If it had a face… it doesn’t have fiber.
(That doesn’t mean animal foods are “bad” –it just means plant foods need to show up regularly.)

Fun Fiber Fact #5: The cook-then-cool trick

When you cook and then cool foods like potatoes, rice, or pasta, some of the starch can shift into more resistant starch. (Hello, leftover potato salad and next-day rice bowl.)

Easy “fiber boosters” that don’t taste like cardboard

If you want a few quick wins:

  • 1 Tbsp chia seeds in yogurt/oatmeal
  • ½ cup beans added to soup, salad, or taco bowls
  • 1 cup raspberries/blackberries
  • 3 cups air-popped popcorn

A gentle reminder (from your digestive system)
If you increase fiber, do it gradually… and drink water. Fiber loves water. Without it, things can get a little… uncooperative.

Let’s Celebrate My Birth Month 

As usual, I’m celebrating my entire birth month–because why should kids be the only ones who get birthday parties? 🥳

And it’s a good time to reflect: what’s working, what’s not, and what still feels aligned with who I am today. What needs to go? Birthdays remind me to be intentional with the time I have.

If you want to join me in the celebrating, make it simple: pick one small upgrade you’ll enjoy this month–more walks, a lunch date, a fun class, a new recipe… or a cozy bowl of popcorn while you watch your favorite movie. Bonus upgrade question: What’s one thing you could drop, and one thing you could add, to make life feel a little more aligned?

Celebrating together,
Health Coach Carol

“If you got a chance, take it, take it while you got a chance. If you got a dream, chase it, ’cause a dream won’t chase you back. If you’re gonna love somebody, hold ’em as long and as strong and as close as you can. ‘Til you can’t.”—Cody Johnson, “Til You Can’t”

The Great Fiber Upgrade–Made Easy

January 29, 2026
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Food, Health

Fiber doesn’t get the glamor of protein or the buzz of probiotics, but it quietly supports a long list of things we care about–steady energy, comfortable digestion, and feeling satisfied after meals. (Which can be really helpful when the snack gremlins show up.)

Here’s the simple version: fiber is the part of plant foods your body doesn’t fully digest. Instead of being “wasted,” it does helpful work as it moves through–adding bulk, helping things stay regular, and feeding the good bacteria in your gut.

Over time, a higher-fiber way of eating has been linked with lower risk of several common health issues–so it’s one of those small daily habits that can pay off in a big way.

How much fiber do we need? 

A good everyday target is:

  • Women: about 25 grams/day
  • Men: about 38 grams/day

Most of us fall short… which is why “fiber-focused” is a smart theme for the week.

High-fiber foods that are actually tasty

Here are some everyday options with approximate fiber per serving (in grams):

  • Black beans (1/2 cup): ~7–8 g
  • Oatmeal (1 cup cooked): ~4 g
  • Chia seeds (1 Tbsp): ~4 g
  • Pear (1 medium): ~5–6 g
  • Raspberries (1 cup): ~8 g
  • Bran flakes cereal (3/4 cup): ~5–6 g
  • Popcorn (3 cups air-popped): ~3–6 g (varies)
  • Almonds: about 3.3–4 g fiber per ~1 oz (a small handful)

My “fiber helpers” list (because life is busy)

  • Berries on yogurt, oatmeal, or cottage cheese
  • Beans or lentils in soups, tacos, chili, salads, or pasta dishes
  • Seeds (chia or ground flax) stirred into oats/smoothies or sprinkled on salads
  • Whole grains you actually like (oats, quinoa, barley, whole wheat pasta/bread)
  • Snackable fiber: pears/apples + nut butter, hummus + veggies, or yes… popcorn. YES! Indiana’s state snack for the WIN!

Two simple combos that get you close fast

“Breakfast that keeps you full” (about 16–20 g fiber)

  • 1 cup cooked oatmeal (~4 g)
  • 1 cup raspberries (~8 g)
  • 1 Tbsp chia seeds (~4 g)
    Optional: cinnamon, vanilla, or a spoon of nut butter for extra staying power.

“Snacky but smart” (about 9–13 g fiber)

Pick one:

  • Pear (~5–6 g) + 3 cups air-popped popcorn (~3–6 g)
  • Hummus + crunchy veggies plus a piece of fruit (easy fiber one-two punch) 

Two tips so your stomach doesn’t file a complaint

  1. Increase fiber gradually (your gut likes a slow upgrade).
  2. Drink water–fiber works best when it has fluid to “soak up.”

Tiny challenge for the week

Don’t overhaul everything. Just pick one:

  • Add berries + chia to breakfast, OR
  • Add beans to one lunch/dinner, OR
  • Make your snack pear + popcorn.

Want a simple goal? Reply and tell me your biggest struggle (breakfast, snacks, or dinners) and I’ll give you an idea.

Wishing you a fiber-friendly week,
Health Coach Carol

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

State Snack Spotlight

January 22, 2026
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Food, Fun, Health

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