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April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

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Food, Fun, Health
April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

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Family, Food, Health, Personal Development
April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

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Health
April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

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Family, Food, Fun, Health
March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

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Food, Health
March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

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Food, Health
March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

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Food, Health
March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

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Food, Health
February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

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Food, Health, Personal Development
February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

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Food, Health

7 Tips for Late Summer Wellness

August 29, 2024
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Food, Health

Labor Day weekend is upon us, signaling the unofficial end of summer.

I’ve noticed the sun setting a bit earlier each day.

This week in NW Indiana, we’ve been experiencing 90+ degree heat, along with stifling humidity.

Yet, the prior week we experienced 70-degree days with nights that dropped into the 50’s. It felt like fall. 

This crazy transition from late summer to early fall can take a toll on us physically, creating environmental stress.

“I could use more stress in my life,” said no one ever.

As our digestion and immunity weaken, we may become more susceptible to allergies, bloating, dryness, restlessness, anxiety, or insomnia.

To help maintain balance and minimize at least one of life’s stressors, we can adjust our diet, lifestyle, and routines to align with the rhythms of nature.

Here are some tips to help you smoothly transition from late summer to early fall.

  1. Incorporate Cooling and Hydrating Foods: While the heat of summer may be fading, it’s still important to keep the body cool and hydrated. Include foods like cucumbers, melons, and leafy greens, which are naturally cooling. Enjoy local and seasonal produce from farmer’s markets. Remember to drink plenty of water.
  2. Create a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day to regulate your body’s natural rhythms. Ensure you’re getting enough sleep to support your body’s transition.
  3. Do Something Nurturing Each Day: Sit outdoors, spend a few minutes reading a book, listen to your favorite music, or pet your dog.
  4. Practice Mindful Eating: It’s not unusual to feel a bit more distracted now. Relax during mealtime, chewing your food thoroughly, and savoring each bite. This aids in proper digestion and helps eliminate bloating.
  5. Exercise Daily: Engage in exercises that are steady and grounding. Yoga, walking, and Tai Chi are excellent choices. Avoid overly vigorous or fast-paced workouts.
  6. Set Seasonal Intentions: Use this transitional period as an opportunity to set intentions for the upcoming season. Reflect on what you want to cultivate in your life as you move into fall, whether it’s a new habit, a personal goal, or simply more presence in your daily activities.
  7. Cultivate Gratitude: Fall is a season of harvest and abundance. Cultivating gratitude for the experiences and growth of the past summer months can help you enter the new season with a positive and balanced mindset. Consider starting a gratitude journal to regularly acknowledge the good in your life. 

The transition from late summer to early fall is a beautiful time to realign with nature and tune into your body’s needs. By making mindful adjustments to your diet, daily routines, and mental health practices, you can smoothly navigate this seasonal shift and maintain balance in both body and mind.

Still feeling a bit overwhelmed? Email me and we’ll figure it out together.

Wishing you a joyful Labor Day celebration!

Much love,
Health Coach Carol

 “I could never in a hundred summers get tired of this.”—Susan Branch

Should You Use a Fitness Tracker?

August 22, 2024
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Food, Health

Lots of people wonder: Should I get a fitness tracker?

The answer: It depends.

For some people, it can be a really helpful tool. This is especially true if you…

✓ Are numbers oriented. For instance, maybe you have an engineering, actuarial, or accounting mindset.

✓ Have more advanced goals. Think elite athletes, bodybuilders, models, and other people who get paid based on how they look or perform.

✓ See data as information—nothing more. The numbers don’t define you. They aren’t part of your identity. In this case, fitness tracker data can be helpful—because you can view it as just that. 

But for others?

Fitness trackers can leave them feeling like they never do enough.

These folks tend to see weight, heart rate variability, or sleep quality as a statement of who they are.

You’re more likely to fall into this category if you…

✓ See the behavior you’ll track as a chore, making comments like, “I have to do this to lose weight.”

✓ Don’t feel you have a choice. You might say, “I don’t want to exercise, but my doctor told me I have to.”

✓ Do the behavior to avoid feeling guilty. In other words, you exercise because you don’t want to feel bad about not exercising.

The Bottom Line

There’s nothing wrong with experimenting with a fitness tracker to find out if it’s right for you. (Well, besides the expense—if you don’t like it.)

But they’re also not necessary for success. (People were “optimizing” their health way before Fitbit, Oura, and Apple Watches came along.)

You could find a fitness tracker to be awesome. Or it could be awesome for a while, and then completely unnecessary or even frustrating later. Or it could be a poor fit from the get-go.

If you’re using one, every now and then ask yourself:

“How’s this working for me?”

Is it helping your motivation—or hurting it? Do you appreciate the data—or ruminate over it? Does it keep you engaged in a healthy way—or leave you feeling guilty and frustrated?

Your answers will give you all the data you need to know what to do next.

As for Health Coach Carol…

I’ve been using a Fitbit for several months. It was interesting to check out my daily steps, sleep quality (not 100%, but helpful info), calories burned, when I get a text message, etc.

I’m now taking a Fitbit break. Some days it’s just more information than I care to know.

In last week’s blog post I mentioned hummus, a healthy and versatile snack food. For a basic hummus recipe that is tahini-free, check out the Everything Else section in Recipes. 

Happy snacking,
Health Coach Carol

“Motivation is what gets you started. Habit is what keeps you going”. – Jim Rohn

Tahini-Free Hummus

August 22, 2024
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Everything Else, Food, Health, Recipes

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or sensitivity to sesame seeds, this recipe is for you. 

Tahini-Free Hummus

Ingredients:

  • 1 (15.5-ounces) can garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • Juice from ½ a lemon, about 1 tablespoon
  • 1 teaspoon cumin
  • ¼-½ teaspoon salt
  • Paprika, to garnish (optional)

Instructions:

  1. Combine all ingredients in a food processor or blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning, adding more salt, lemon juice, or additional spices as needed.
  4. Serve immediately or refrigerate in an airtight container. It will keep for about 4 days and can be frozen to extend shelf life.

You can vary the recipe by adding garlic, roasted red peppers, pepper flakes—whatever your taste buds fancy.

A Vibrant Snack Idea: Mini Peppers

August 15, 2024
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Food, Health

When it comes to snacking, few things beat the colorful, crunchy appeal of red, yellow, and orange mini peppers. These little powerhouses are visually stunning and pack a serious nutritional punch, making them the perfect addition to your Health Coach Carol approved eating routine.

Mini peppers are loaded with vitamins, particularly vitamin C, which plays a crucial role in boosting your immune system, improving skin health, and aiding in the absorption of iron. 

These peppers are also rich in vitamin A, which is essential for maintaining good vision, a healthy immune system, and proper organ function. The carotenoids responsible for their bright colors, such as beta-carotene, are powerful antioxidants that help protect your cells from damage and reduce inflammation.

Additionally, mini peppers are low in calories and high in fiber, making them an excellent choice for those looking to maintain a healthy weight. The fiber content helps keep you feeling full longer, supporting digestive health and helping to prevent overeating.

Granted, the regular size peppers are equally nutritious and delicious. However, sometimes I don’t want to use an entire large pepper and saving the balance for another day may not work out so well. (Translation: it turns ugly)

These are a great size for snacking and cutting in small rings to add to salads or stir-fries. I’ve been enjoying them with hummus and almond flour crackers as a light lunch or snack.

Hummus, made from chickpeas, adds a creamy texture and a boost of plant-based protein and healthy fats. This combination keeps you full longer and provides a well-rounded snack that supports muscle repair and energy levels throughout the day.

Almond flour or whole grain crackers offer the perfect crunch while contributing additional fiber and nutrients. 

These snack options are easy to pack and take on the go, making healthy eating convenient and enjoyable. I included some sugar snap peas, also perfect for adding crunch to tossed salads or stir-fries.

So, the next time you need a snack, you may like to give these options a try. Oh, and follow it up with a couple squares of dark chocolate, just for good measure.

Much love,
Health Coach Carol

“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.”– Anne Lamott

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