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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

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Food, Health
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

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Food, Health
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

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Health, Hope
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

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Food, Health, Hope
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

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Blog
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

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Blog
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

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Food, Fun, Health
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

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Food, Fun, Health
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

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Family, Health, Personal Development
July 30, 2025

Recharging After Your Vacation

Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”? I know I have. It seems wrong. We have such a

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Food, Health

Celebrating the Birth Month

February 13, 2025
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Food, Fun

Yes, it is that time again when I capitalize on the celebration of the birth month.

After all, why should all the excitement of a birthday be packed into just one day? One candle-blowing, cake-slicing, well-wishing whirlwind, and then—poof!—back to business as usual.

Not for this birthday girl.

Consider what it would be like if YOU stretched out the joy, the reflection, and the little moments of delight over an entire month?

It is a beautiful ritual.

If you’ve not yet embraced the birth month celebration, I highly recommend it.

Oh, and I felt extra special this year since some big wigs decided to hold the Super Bowl on my Big Day! Talk about a party. This was a first.

A few of my special delights so far this month:

  • Catching up over dinner with my first friend, Gail
  • Fresh bouquets of flowers from my boys
  • Super Bowl party with good friends who sang “Happy Birthday” and made me delicious treats
  • Lots of fun presents, cards, greetings, and surprises
  • My little buddy Angelos (some of you may remember my weekly blog about his produce size before he was born) called me and sang “Happy Birthday” in the sweetest little almost-4-year-old voice

And I still have half a month left!

I am very blessed and grateful.

Whether it’s a new adventure, a deepened connection, or a tiny act of self-kindness, your birth month is the perfect excuse to celebrate not just another year older, but another year well-lived.

Time to Celebrate Love

Valentine’s Day isn’t just about grand gestures—it’s about the little things that make someone feel seen, appreciated, and loved. Whether it’s a heartfelt note, a thoughtful message, or a homemade treat, the simplest expressions of love often mean the most.

Special Treat Ideas for Your Valentine

💓 Chocolate-Dipped Strawberries – Classic, easy to make, and always a hit! Try drizzling with white chocolate for an elegant touch.

💓 Homemade Heart-Shaped Treats – Whether it’s cookies, pancakes, or a grilled cheese sandwich, shaping food into a heart adds a fun Valentine’s touch. 

💓 Dark Chocolate & Red Wine Pairing – A simple but indulgent treat for a cozy evening.

💓 DIY Charcuterie Board – Fill it with favorite cheeses, nuts, dried fruits, and some dark chocolate for a mix of savory and sweet.

💓 Breakfast in Bed – Start the day with a homemade smoothie, heart-shaped toast, or even a protein-packed omelet.

💓 Healthy Sweet Treats – Dates & dark chocolate, Greek yogurt with honey and berries, or coconut macaroons can be delicious alternatives to heavy desserts.

💓 A “Love Potion” Mocktail – A sparkling drink made with pomegranate juice, sparkling water, and a squeeze of lime—refreshing and festive!

Shhhh. Don’t tell Mr. Non-Compliant, but I’m going to make him his favorite chocolate chip cookies.

💕 Wishing you a day full of love, laughter, and of course, some delicious chocolate!

Sending lots of love,
Health Coach Carol

“Count your age by friends, not years. Count your life by smiles, not tears.” — John Lennon

Power Up with Protein

February 5, 2025
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Food, Health

Many people aren’t getting enough protein—especially as they age. While it’s often associated with bodybuilders and gym fanatics, protein is essential for everyone.

It’s the building block of muscles, supports metabolism, important for healing, helps balance blood sugar, and keeps you feeling full longer. And yet, many of us fall short of even the minimum recommended intake.

So how can you easily add more protein to your meals and snacks? Here are simple, delicious ways to boost your intake throughout the day:

Breakfast: Start Strong

  • Scramble eggs with spinach and feta, or top whole grain toast with cottage cheese and berries.
  • Blend Greek yogurt with protein powder, nut butter, and frozen fruit for a creamy smoothie.
  • Swap sugary cereals for overnight oats made with chia seeds, almond butter, and hemp hearts. 

Lunch: Upgrade Your Plate

  • Toss chickpeas, lentils, or grilled chicken onto your salad for an easy protein boost.
  • Roll up turkey or smoked salmon in a whole-grain wrap with avocado and greens.
  • Enjoy a hearty bean-based soup or chili packed with fiber and plant protein.
  • Snack on hummus with mini bell peppers and almond crackers.

Dinner: Prioritize Protein

  • Try Mediterranean-inspired meals like grilled salmon with quinoa and roasted vegetables.
  • Bake stuffed peppers with lean ground turkey and black beans for a high-protein comfort meal.
  • Substitute regular pasta with chickpea pasta for extra protein.

Snacks: Fuel Between Meals

  • Spread almond butter on apple slices or celery for a crunchy, satisfying bite.
  • Keep hard-boiled eggs or string cheese on hand for grab-and-go protein.
  • Make a simple protein shake with unsweetened almond milk, a scoop of protein powder, and a handful of spinach.
  • Munch on roasted chickpeas, mixed nuts, or a handful of pumpkin seeds.

By the way, Mr. Non-Compliant eats chickpea pasta AND is LOVING roasted chickpeas! I am still in shock over this. We add them to salads or soups (instead of croutons) and enjoy them as a snack.

Protein Content of Common Foods

Food Portion Size Grams of Protein
Egg 1 large 6
Quinoa 1/3 cup 6
Cottage Cheese, Ricotta (part skim) ½ cup 14
Lentils, cooked 1 cup 18
Beans, most types cooked 1 cup 15
Green peas, cooked 1 cup 9
Oats, dry ½ cup 5
Wild rice, cooked 1 cup 7
Nuts 1 oz. (1/4 cup) 4-6
Beef, chicken, turkey, pork, lamb 3 oz. 21
Peanut butter 2 Tbsp. 7
Fish, cod 3 oz. 15
Fish, salmon 3 oz. 21
Sunflower seeds ¼ cup 6
Spinach, cooked 1 cup 5
Greek yogurt, plain (brands vary) ¾ cup 16

The amount of protein in each food listed above is an average.
3 oz. of poultry, beef, pork, or fish is about the size of a full deck of cards.

To make it easy, aim for 1-2 palm-sized portions of protein at each meal and snack (typically, women 1, men 2).

Of course, if you’re not even close to that now, you’ll probably find it difficult to get there overnight.

So, start from wherever you are, and try to eat just a little bit more.

For example, if you only have 1 palm-sized position of protein a day, try to have 2.

Or if, like many people, you typically get most of your protein at dinner, can you focus on adding a palm to your breakfast and/or lunch?

Try it for 2 weeks, and if it’s working for you—that is, you enjoy it, you’re moving you closer to your goals, and it’s not disrupting your life—build on your success.

That’s how you make lasting progress.

Much love,
Health Coach Carol

 Quinoa is great for lazy day cooking because it’s packed with complete proteins, but it cooks in only 20 minutes. And, you can flavor it any way you wish! I make mine with onions, lots of ground ginger, turmeric and coriander, and then whatever dried fruit and nuts I have around. —Aarti Sequeira

Continuing Your Winter Hydration Journey

January 29, 2025
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Health

Last week, I shared five essential tips to help you stay hydrated during the colder months. This week, we’re diving into five more practical ways to keep your body well-hydrated and feeling its best, even when the temperatures drop.

1. Carry a Thermos

A thermos filled with warm water or herbal tea can be a game-changer when you’re on the go. Whether you’re heading to work or out for a winter walk, having a warm, hydrating beverage at hand makes it easier to keep sipping throughout the day.   

2. Add a Splash of Flavor

If plain water feels unappealing during the cold months, try infusing it with natural flavors. Add slices of citrus fruits, fresh ginger, or a cinnamon stick for a warming, flavorful twist. You can also try warm fruit-infused waters as a tasty alternative.

3. Pay Attention to Signs of Dehydration

In winter, it’s easy to overlook the signs of dehydration because we don’t associate cold weather with water loss. Watch for common symptoms such as dry skin, chapped lips, fatigue, dizziness, and dark-colored urine. If you notice these signs, increase your water intake.

4. Hydrate Before and After Outdoor Activities

Cold weather often masks how much you’re sweating during outdoor activities. Whether you’re shoveling snow, skiing, or simply walking, be sure to drink water before and after to replenish lost fluids. You may not feel as thirsty, but your body still needs hydration. 

5. Set Hydration Reminders

If you tend to forget to drink water during the day, setting reminders can help. Use your phone or smartwatch to prompt you to take sips regularly. Drinking small amounts consistently is better than waiting until you’re very thirsty.

Staying hydrated in winter is essential for maintaining energy, supporting your immune system, and keeping your skin healthy. By incorporating warm beverages, water-rich foods, and mindful hydration practices into your routine, you can ensure you’re meeting your body’s needs, even when it’s cold outside.

Stay warm, stay hydrated, and make winter wellness a priority.

Much love,
Health Coach Carol

“What good is the warmth of summer, without the cold of winter to give it sweetness.” ― John Steinbeck

Tips for Maintaining Hydration in Winter

January 21, 2025
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Health

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty in cold weather as we do in the heat of summer.

However, proper hydration in winter is just as important, especially since the combination of dry air from heaters and low humidity outside can cause your body to lose water without you realizing it.

Here are some practical tips to help you stay hydrated when it’s cold.

1.Drink Warm Beverages

A warm drink can be especially comforting in winter, and it counts toward your hydration goals. Herbal teas, lemon water, or low-sodium broths are great options. They not only keep you hydrated but also help you stay warm. Avoid overloading on caffeinated drinks, as caffeine can have a mild diuretic effect, increasing fluid loss.

2.Incorporate Water-Rich Foods

Soups, stews, and broths are fantastic for hydration and can be packed with nutritious ingredients. Other hydrating foods include fruits like oranges, grapefruit, and pears, as well as vegetables like cucumbers, celery, and spinach.

3.Don’t Forget Electrolytes 

Electrolytes help your body retain fluids and maintain proper hydration. Even in winter, you lose electrolytes through sweat, especially if you’re engaging in outdoor activities like skiing or hiking. To maintain balance, include foods rich in potassium, magnesium, and sodium, such as bananas, leafy greens, and lightly salted nuts. If you’re very active, consider an electrolyte-rich drink, but opt for low-sugar versions or make your own. Electrolyte Recipe

4.Track Your Water Intake

It’s easy to underestimate how much (or how little) water you’re drinking, especially when it’s cold. Consider using a water bottle with measurements or a hydration-tracking app to ensure you’re getting enough fluids throughout the day. Aim for the classic recommendation of about 8 cups of water a day but adjust based on your activity level and climate.

5.Use a Humidifier  

Indoor heating systems tend to dry out the air, leading to increased water loss through your skin and respiratory system. Using a humidifier in your home or office can help combat dryness and keep you more comfortable. While this isn’t a direct form of hydration, it reduces your overall fluid needs and helps your body retain moisture. Keeping mucous membranes hydrated helps you fight off those nasty winter colds. 

That wraps up this week’s hydration tips. Stay tuned for part two next week, where I’ll share five more tips to help you stay hydrated and healthy throughout the winter season.

Whether you’re braving the cold outdoors or enjoying the warmth indoors, staying properly hydrated is key to feeling your best.

Much love,
Health Coach Carol

“Don’t forget to drink water and get some sun. You’re basically a houseplant with more complicated emotions.” –Unknown

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