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December 5, 2024

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece. If you’re ready to shake off the sluggishness before m

November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

October 24, 2024

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff. Lots of fully-grown adults feel the same—inclined to hide their Brussels spr

October 17, 2024

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie. Years ago I mixed it with a little

October 10, 2024

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the

October 10, 2024

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe: Ingredients: 1/2 teaspoon cumin seeds 1/2 teaspoon

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero to various fruits and vegetables. I listed the health benefits of the produce of the week along with interesting ways to prepare it.

Produce baby, Angelos, recently celebrated his 3rd birthday. 

Believe it.

I recall that last year at his birthday party, a little girl was after him and he reluctantly left his food to go play.

This year, I had a tough time getting a picture with him because he was busy chasing the girls. Older girls, by the way.

Good luck with that, mom and dad.

What a difference a year makes.

Angelos is dealing with the potty-training ordeal, is constantly on the move, and always wants to get his little tools and help his daddy with whatever he’s working on.

He loves fruits, vegetables and fish, but will only eat beef when he’s dining with his uncle, not his aunt.

Interesting.

I’ve also had sources inform me (I have spies everywhere) that he’s fond of McDonald’s French fries. When his daddy tells him that they’re all gone, he asks to see the box to make sure it really is empty.

For the record, I have had no part in encouraging the French fry habit. I’m hopeful that he’ll one day outgrow it.

Angelos will learn more about fruits and vegetables since I gave him a color sorting play food set for his birthday. I looked for the set with the least number of fake donuts, hot dogs and French fries.

He’s come a long way since he was the size of an avocado.

Happy 3rd Birthday, Angelos!

Time to plan your garden

Although we are wise to not plant most annuals until May here in Northwest Indiana, it’s not too early to plan your garden.

Whether you have a small or large piece of land or a patio for pots, now is the time to figure out what you’d like to plant and prepare your area. 

Your Pre-Planting To Do List may include:

  • Clean up dead plants and debris.
  • Test your soil to determine pH and nutrient levels so that you know what materials to add.
  • Decide what you want to grow and where.
  • Clean and sharpen your garden tools.
  • If you like garden gloves (I do), do you need a new pair? I stock up at the Dollar Tree and I’m good for the season.
  • Some vegetables, such as peas, onions, spinach, and lettuce, can be planted in early spring as they can tolerate cooler temperatures. There are also a number of annuals that like cooler weather that you could plant in pots. Pansies are a favorite of mine.
  • If you have a pest problem, build a fence around your vegetable garden. For my tulips, I have found that a product called Animal Stopper is excellent. It’s a combination of essential oils and egg whites so it smells good, the bunnies hate it, and it works for 30 days even if it rains.

Anything you grow will be delicious and more fun to eat.

Growing our own food also helps us appreciate our farmers.

Much love,
Health Coach Carol

“Gardens and children need the same things – patience, love and someone who will never give up on them.” —Nicolette Sowder

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5.

What is the deal with THAT?

Can you relate?

One day I did my best to overcome my sleepiness by taking a walk, in between torrential cloud bursts.

Today’s choice is a couple squares of 85% dark chocolate and a cup of green tea with a splash of honey.

Could the fact that I haven’t seen much sun have something to do with it? 

Oh, and there’s the recent time change that always messes with our circadian rhythm.

Some of you may be experiencing seasonal allergy symptoms with itchy eyes, runny nose, headaches and just feeling lousy.

A couple days ago the temps were in the high 50’s and today it’s snowing/raining/slushing from the sky and I need my heavy winter coat.

My guess is that my sleepy state is a result of many recent shifts in Nature, with more to come in the days ahead. Since what we resist persists, it’s best to welcome spring appropriately and conform with a few dietary and lifestyle changes.

Try whatever resonates with you and see what happens. I’ll be trying these too.

Tips to Help You Feel Energized

Lighten Up: Winter diets are often heavy and rich to counteract the cold. As spring arrives, it’s time to switch to lighter foods. Incorporate more fresh vegetables (like asparagus, carrots, beets, kale, green salads) and legumes into your meals. Enjoy rice bowls and broth-based soups. Opt for light and astringent fruits like apples, pears, kiwis, cherries and berries. Incorporate warming spices like ginger, turmeric, cumin and black pepper to stimulate digestion.

Limit Caffeine and Sugar: While it might be tempting to reach for a cup of coffee or a sugary snack for a quick energy boost, try to limit your intake as they can lead to energy crashes later on.

Wake Up with the Sun and Get Outside: Sunlight can help boost your mood and energy levels, that is, if it isn’t covered by clouds for days and days. Whenever possible, enjoy some sunlight—ideally outdoors–for about 10 minutes during the first 30 minutes that you’re awake.

Shorten Your Feeding Window: Most people consume food from the time they wake up until just before going to bed, giving them a daily feeding window of about 15 hours. As long as you don’t have a health condition that would be aggravated by making a shift, try shortening your feeding window. For example, try eating during a 10–11-hour window of time, say from 8 or 9am until 7pm. If this feels too difficult, shorten your feeding window slowly to determine what works best for you.

Hydrate: Drink plenty of water throughout the day to stay hydrated and support your body’s natural detoxification processes which are heightened in the spring.

Honey: Use raw honey as a sweetener (in moderation) as it has warming properties and helps to balance the body.

Stay Active: Find a physical activity that you enjoy, whether it’s walking, cycling, yoga, or gardening, to keep your body moving and reduce feelings of lethargy.

Hopefully these tips will help us better navigate the days ahead with increased energy, mental clarity and calm.

If all else fails, take a 20-minute nap.

Much love,
Health Coach Carol

I hope this spring brings you
Colors that touch your heart
Creative ideas that surprise yourself
Clarity to quit what’s not working
Courage to move on from the past
Confidence to go with your gutAuthor unknown

The Miracle of Breath and Easter

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that shows up each time I practice.

While I have some level of control over my breath, I know that I am not really in charge. Were it not for the Divine, Creator, God, Spirit, Supreme Being, breathing me, I would cease to exist. 

Not that this hasn’t struck me before.

Perhaps the older I get, the deeper the strike.

When I think about all that we put our bodies through daily, year after year, I am amazed at how much they can take and still keep going. Still breathing.

We are miracles.

Albeit miracles with a few aches and pains, depending on the day.

Today, in the busyness of your life, make time to sit quietly and focus on your breath. Feel deep gratitude for your body—and the Divine–for keeping everything together so that you exist.

Easter Blessings

For Christians, Holy Thursday through Easter (or Pascha or Resurrection Sunday), is the most holy time of year.

When I was a little girl, my mother and grandma would gather the specially prepared Easter foods in our baskets. We would then go to church on Holy Saturday morning to have the foods blessed.

Beautifully decorated eggs, pascha bread (a sweet, egg-rich round bread made especially for Easter), Polish sausage, nutroll, chocolate bunnies, lamb-shaped butter, beet horseradish, ham, all blessed with holy water, prayers and lots of incense.

It felt a bit like penance because lots of other grandmas had their baskets filled with delicious (smelling) foods and we couldn’t eat any of it until after Mass on Easter morning.

Although the contents of my basket are a bit different, I still carry on this tradition today. 

Food connects us, invokes memories, comforts during tough times, helps us celebrate everything.

If you celebrate Easter, and even if you don’t, I hope your Pascha Sunday is filled with your favorite people and foods.

May you enjoy the blessings of spring and new life.

Much love,
Health Coach Carol

“You are here. You are loved. God is good. And that’s enough.”—Brandon Heath, from his song That’s Enough

Celebrating the Spring Equinox

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisphere and the autumn season in the Southern Hemisphere.

The word equinox comes from the Latin words for “equal night”—aequus (equal) and nox (night). On the equinox, the length of day and night is nearly equal in all parts of the world.

Although the temperatures may not yet feel spring-like, we have survived another dark and dreary winter. 

The spring equinox marks a pivotal point in the year’s cycle, symbolizing balance, rebirth and new beginnings.

Some ways to celebrate

Embrace Balance in Your Life. Now is a good time to reflect on the equilibrium between work and play, activity and rest, giving and receiving. Do any adjustments need to be made?

Rebirth and Renewal. Spring is synonymous with rebirth and renewal. Use this time to declutter your space and mind, letting go of anything that no longer serves you.

Celebrate Growth and New Beginnings. The sprouting of new life in nature is a powerful reminder of our own capacity for growth and transformation. Set new goals or start a new project that aligns with your aspirations for the coming months. Think of it as another opportunity to wipe the slate clean, like the New Year. Embrace the energy of new beginnings and the potential for personal transformation.

Connect with Nature. Yesterday I took part in a walking meditation with a small group. We wandered through the woods and mud, listening, seeing, smelling, grounding and connecting with Nature. It was a magical way to celebrate the arrival (finally!) of spring. I highly recommend that you spend some time outdoors in the next several days doing whatever it is that brings you peace. 

Celebrate with Seasonal Foods. After my walk, I celebrated by braising leeks, topping them with goat cheese. That is NOT Mr. Non-Compliant’s way of celebrating at all, but since he wasn’t around, I didn’t have to hear him gag at the sight of my spring leeks. Prepare a dish that you enjoy and have been missing all winter. If your Mr. or Mrs. Non-Compliant complains, eat it anyway. In an upcoming blog post I’ll share some Ayurvedic foods and tips that complement warmer weather and help you feel lighter.

Reflect and Recharge. Use this time of transition to reflect on the past months and recharge your batteries. Is there something that you had planned to do during the winter months that didn’t quite happen? Perhaps you can recommit to that project now or put it out of your mind because it wasn’t as important as you once thought. Find ways to rejuvenate your spirit and enjoy the vibrant energy of spring.

Happy Spring Equinox!

Much love,
Health Coach Carol

“And into the forest I go to lose my mind and find my soul.”— John Muir