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September 28, 2023

Why You Can’t Stop Eating Junk Food

“Who ate all these chips?!” You look around and, alas, not even a dog to blame. Oops. It’s not your fault.  If you’ve had this experience—r

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Food, Health, Hope
September 21, 2023

Harvesting the Balance of Autumn

September 23rd ushers in the autumn equinox, a time when day and night are in perfect balance. It also opens the official season of cozy sweaters, pum

admink
Health
September 14, 2023

More Brain-Boosting Foods

Last week I shared a list of brain-boosting foods with the promise of more to come. Here are some additional foods that you may choose to include in y

admink
Food, Health
September 7, 2023

Ten Brain-Boosting Foods

Thank you for the many recommendations of farm stands with tasty corn on the cob. Mr. Non-Compliant happened to be in the vicinity of VanDerGriends Fa

admink
Blog, Food, Fun, Health
August 31, 2023

Mr. Non-Compliant’s Unwavering Passion for…Corn

Mr. Non-Compliant LOVES corn on the cob. Since the corn season is rather brief, I do my best to oblige him with this indulgence. And as my dear cousin

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Food, Health
August 24, 2023

Tips for a Sluggish Thyroid

Lately, I’ve been getting lots of questions about the little gland known as the thyroid. It seems to be underperforming for many of you. Hypothyroid

admink
Food, Health
August 17, 2023

Healthy Anytime Toast

Since my encounter with bar food last week, I’ve been focused on eating more plants. I came across this idea to enjoy “toast” and get more veggi

admink
Food, Health
August 10, 2023

Confessions from The Antler

What does one eat when in a bar? Bar food, of course. The bar options: The Brown Bear vs. The Antler: Horniest Bar Around (There were deer heads with

admink
Food, Fun, Health
August 3, 2023

6 Ways to Enjoy a Staycation at Home

August. Already. Is summer slipping by too quickly? Feel as though you’ve not experienced enough lazy days? Can’t manage to get away for one reaso

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Food, Fun, Health
July 26, 2023

The Wonder of Apricots

When I think about the abundant fruits of summer, apricots make the list. Although some of you may not be fans, I ask that you consider giving this da

admink
Food, Health

Why You Can’t Stop Eating Junk Food

September 28, 2023
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Food, Health, Hope

“Who ate all these chips?!”

You look around and, alas, not even a dog to blame.

Oops.

It’s not your fault. 

If you’ve had this experience—robotically hand-to-mouthing some ultra-delicious, highly snackable food until the whole party-size portion is gone—you’ve probably felt frustrated or even ashamed.

But with ultra-processed foods, the odds are against you:

It’s you versus dozens of taste-testing focus groups, clever marketing, and an ambrosia of flavors, chemicals, and textures designed to send your brain into bliss.

From a food manufacturer’s perspective, this makes sense: the more you eat, the more you buy. Cha-ching!

Ultra-processed foods aren’t evil.

And you’re not broken if you can’t control yourself around certain foods.

But if these foods are making you feel sick or out of control, here are some strategies that might help:

1. Notice your chewing.

Processed foods are manipulated so they require less chewing and nearly “melt” in your mouth.

Next time you eat them, notice:

How many chews does it take to dissolve the food? Do the flavors improve the longer you chew? How satisfied do you feel after a few bites?

How does this compare to a whole food, like an apple or brown rice?

2. Limit your options.

Studies show people will eat more when they have a variety of flavors to choose from.

Experts call this the “buffet effect”: You go from the noodle bar to the ribs station to the build-your-own-sundae, then back to the noodles.

With so many delicious options, it’s hard to stop.

Without judgment, count the number of snacky foods you have in your home. Generally, the more options you have, the easier it is to overeat.

3. Notice patterns.

We often use food for reasons other than physical nourishment.

For example, if we feel sad, we might eat a cookie for comfort. Temporarily, we feel better.

When you find yourself eating when you’re not physically hungry, try to determine the trigger. Ask:

🤔 What am I feeling?

🤔 What time is it?

🤔 Who am I with?

🤔 Where am I?

🤔 What thoughts am I having?

Keep a journal and look for patterns.

If you feel ready and able, you can try to replace eating with another behavior. 

For example, if you typically turn to wine and ice cream when you feel lonely in the evening, maybe run yourself a bath and listen to a funny podcast.

Treats are a perk of modern living—they’re delicious and almost universally accessible. And you don’t need to eliminate them altogether. Enjoy them sparingly and when they’re AMAZING.

By paying attention to your own behaviors—along with some practice—you can foster a healthier relationship with these kinds of foods.

Need a guide as you embark on a journey towards a healthier, happier you? Together, we can create a personalized plan to help you conquer cravings, nourish your body, and feel your best. Send me a message today to get this party started.

Sending you love,
Health Coach Carol

“I know that when I get stressed, I want to eat junk food. So now I just know – ‘I’m stressed, I want to eat junk food, so I’m going to go work out instead, or eat something healthy.’ It really works.”—Casa Castronuova

Harvesting the Balance of Autumn

September 21, 2023
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Health

September 23rd ushers in the autumn equinox, a time when day and night are in perfect balance.

It also opens the official season of cozy sweaters, pumpkin spice (everything), and the raking of leaves. The world around us slowly begins its transformation into a canvas of amber, gold, and crimson.

Summer was generous this year in the Region. Warm, vibrant, and full of activities. But like all good things, it had its moments of scorching heat and relentless humidity.

We now look to experience the cool, calm, balance of autumn. 

I’m always torn. I adore the warmth and freedom of summer, yet I’m equally drawn to autumn’s shifting rhythms and vibrant colors.

I also like wearing cozy sweaters and cowgirl boots. Mr. Non-Compliant can rake the leaves.

Unless you’re nestled somewhere in the tropics of endless summer, I bet you’re feeling the same pull towards this season of change.

As we stand on the cusp of this equinox, what are some of the memories you made this summer?

Maybe you had some adventures planned. Did they pan out? Were there moments of unexpected joy or perhaps some that required a rain check?

Take a few moments to think about the last several months.

Whatever your reflections, it’s alright. If the summer’s whirlwind left you a bit disoriented, autumn is your chance to find your footing again.

If you’re wondering how the year seems to be slipping by like sand between your toes, I urge you to take a moment to reflect on what truly matters.

Who and what warms your heart as we make our way into the chill of the coming months?

Perhaps you can take the adventure that you didn’t have time for during the summer, begin the special project that you’ve been putting off, try that Zumba class everyone’s raving about. 

Or just be still. 

This is all intertwined with our “Deep Health.” Every sunset, every breeze, every sip of that pumpkin latte affects our well-being.

True health isn’t just about the numbers on the scale or the steps on your activity app.

It’s about feeling grounded, cherishing connections, and savoring the simple joys.

If you’re seeking a path to weave autumn’s magic into your wellness journey, remember, I’m just a message away. 🍂🍁

Much love,
Health Coach Carol

 “Life starts all over again when it gets crisp in the fall.”—F. Scott Fitzgerald

More Brain-Boosting Foods

September 14, 2023
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Food, Health

Last week I shared a list of brain-boosting foods with the promise of more to come.

Here are some additional foods that you may choose to include in your diet to help improve brain health.

  1. Whole Grains: Brown rice, whole wheat, quinoa, and other whole grains provide a steady supply of glucose, which the brain needs for energy.
  2. Lean Proteins: Sources like poultry, lean beef, and legumes contain amino acids necessary for the production of neurotransmitters that regulate mood and cognitive function.
  3. Beets: Rich in nitrates, which can help increase blood flow to the brain, thereby potentially improving mental performance.
  4. Tomatoes: They contain lycopene, a powerful antioxidant that may protect against cell damage. 
  5. Pomegranate: This fruit is high in antioxidants and may help improve memory and cognitive function.
  6. Dark Chocolate: Contains antioxidants, including flavonoids, caffeine, and antioxidants like cocoa. It also helps boost mood.
  7. Green Tea: Contains caffeine and L-theanine, which can have synergistic effects on brain function.
  8. Bone Broth: Contains nutrients like collagen, glycine, and proline, which may support brain health.
  9. Coffee: Increases alertness, improves mood, enhances concentration. Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. This could at least be partly due to coffee’s high concentration of antioxidants and caffeine. My choice for a clean organic coffee is Lifeboost. Here’s a link to my recent blog post on coffee. https://inkwellcoaching.com/2023/06/08/some-coffee-caffeine-chatter/

Improving brain health involves a holistic approach that encompasses various lifestyle factors. Here are a few other things we can do to promote cognitive well-being:

Regular Exercise: Physical activity has been linked to improved cognitive function, increased brain volume, and reduced risk of cognitive decline. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises.

Adequate Sleep: Getting enough quality sleep is crucial for cognitive function. Aim for 7-9 hours of sleep per night to support memory consolidation, problem-solving abilities, and overall brain health.

Stress Management: Chronic stress can have negative effects on the brain. Practice stress-reducing techniques like meditation, deep breathing exercises, yoga, mindfulness, or spending time in nature. 

Limit Alcohol Consumption and Avoid Smoking: Excessive alcohol consumption and smoking can have detrimental effects on brain health. If you drink alcohol, do so in moderation, and if you smoke, consider quitting.

Try focusing on one aspect at a time, which can help prevent overwhelm and foster a sense of achievement. Remember, progress is a journey, and each small step you take contributes to your overall brain health.

Much love,
Health Coach Carol

 “I like nonsense; it wakes up the brain cells.”—Dr. Seuss

Ten Brain-Boosting Foods

September 7, 2023
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Blog, Food, Fun, Health

Thank you for the many recommendations of farm stands with tasty corn on the cob.

Mr. Non-Compliant happened to be in the vicinity of VanDerGriends Farm Stand located on Glenwood Lansing Road in Lansing, Illinois. This spot was recommended by one my readers, so he stopped.

He came home with corn, a very fragrant cantaloupe, and some of the biggest Michigan peaches I’ve ever seen.

Mr. Non-Compliant did good. Everything was delicious and he was delighted with the corn.

I ate a peach and the juice dripped down my chin. Yes, it was that good. 

I’m grateful that we (in Northwest Indiana) can continue to enjoy farm fresh fruits and vegetables for about 3 more weeks.

If you’d like to increase the number of plants you include in your diet, now is a good time to practice adding a few more into your week.

It’s never too early, or too late, to improve your health habits.

Foods that Improve Brain Health

I was recently asked about foods that help improve brain health.

While it’s best to follow a balanced diet, some foods are power houses when it comes to the brain.

Here’s a partial list for you with more to come next week.

  1. Fatty Fish: Fish like salmon, trout, and sardines are rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid), which is essential for brain health. Wild caught fish are best.
  2. Blueberries: They are high in antioxidants, including flavonoids, which have been shown to improve memory and cognitive function. Wyman’s wild blueberries found in the frozen food section are best.
  3. Turmeric: Contains a compound called curcumin, which has been studied for its potential to cross the blood-brain barrier and has anti-inflammatory and antioxidant benefits.
  4. Broccoli: High in antioxidants and vitamin K, which is believed to support brain health.
  5. Pumpkin Seeds: These are a good source of antioxidants, magnesium, iron, zinc, and copper, which are all important for brain function.
  6. Dark Leafy Greens: Spinach, kale, and other leafy greens are rich in nutrients like folate, vitamin K, and antioxidants that may provide benefits for brain health.
  7. Nuts: Particularly walnuts, almonds, and hazelnuts, which are high in antioxidants, healthy fats, and vitamin E.
  8. Oranges: High in vitamin C, which is key for preventing mental decline.
  9. Eggs: Rich in several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline.
  10. Avocado: Contains monounsaturated fats, which contribute to healthy blood flow, and also lower blood pressure, which is important for brain health. 

Additionally, staying hydrated and getting regular exercise are important factors in maintaining good brain health.

May you enjoy a happy and healthy week.

Much love,
Health Coach Carol

“We should all be eating fruits and vegetables as if our lives depend on it – because they do.”—Michael Greger