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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

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

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

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

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,

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

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

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

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

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.

A Bank of Hope

I recently had the privilege of visiting and learning more about Indiana University – Purdue University Indianapolis (IUPUI). Prior to my visit, I knew that it offered degrees in the fields of engineering, medicine, law, dentistry, art and design, and that it was located in downtown Indianapolis. I also knew that I was able to take (and pass!) a physics class there that fulfilled my requirement to graduate from pharmacy school at Butler. That was about it. What I know now: there is an enormous amount of research that happens at the IU School of Medicine in Indianapolis. Did you know that there is a tissue bank where researchers are working tirelessly to end breast cancer, right in our own backyard? Well, so to speak, if you live in Indiana.

There is a repository of healthy breast tissue at the IU Simon Cancer Center. It is the only one of its kind in the WORLD. So, what does all this mean? The mission is to look at a healthy breast cell and discover what causes it to become cancerous. At the tissue bank, they collect, store and disperse healthy tissue samples with the intent to end this terrible disease.

Since 2007, more than 5,000 women have donated non-cancerous breast tissue and more than 10,000 women have donated blood samples to help this cause. The samples are stored and frozen. The data collected, along with the samples, are accessible to researchers around the globe, so the same trials and tests aren’t repeated unnecessarily. The healthy tissue serves as a control to compare with cancerous tissue in various experiments.

Think about it! It’s tough to figure out what goes wrong with a healthy cell if all you ever have to compare it with are other diseased cells. The research team conducts follow-up studies with all donors on a yearly basis. This is critical, since there are numerous factors that play a role in developing, as well as preventing, cancer.

I found this fascinating, since there is so much to be learned from tissue, blood and DNA samples. For example, Natascia Marino, PhD, identified a marker in the blood of women who have donated healthy tissue and gone on to develop breast cancer, signaling there may be a way to predict breast cancer before a tumor develops. That is huge.

How beautiful that there are so many women who are willing to pay it forward to help others. If you would like to learn more about this program and/or what is involved in becoming a donor, go to https://komentissuebank.iu.edu/

And the next time someone asks you what is so great about Indiana, you have this to brag about. Women helping women live better and longer lives.

“I don’t know a name. I don’t know a face, but I know the love and joy of helping another life by giving of oneself through research and sacrifice. I hope donating tissue and time will save someone, someday.” –Dawn and Pearl

Avoiding the All or None Trap

Sometimes I get sidelined due to the “all or none” syndrome. I’ll think about organizing a room or my desk, consider the time involved to do the work, and talk myself out of it. The project FEELS monumental; I know I won’t be able to get it done perfectly in the allotted amount of time, so why bother at all? I’ll wait until another day when I can do it right. Nothing happens. The perfection monster wins again.

In reality, I am certainly capable of spending a small chunk of time, say 15 or 30 minutes a day, to work on the project. Over the course of a week, whatever it is that I’m working on will be greatly improved.

The same scenario often happens with fitness programs and healthy eating. We make a plan to work out three times a week and cut out processed foods. For a couple weeks, all goes well and we are feeling good. Then, one of the kids gets sick, we’re up late and miss our date at the gym, or a friend has a birthday celebration and we join the pizza party. We not only miss a workout, we eat the pizza. The “all or none” syndrome and perfection monster strike again, and we feel bad.

I have my workouts scheduled on my calendar and I consciously consider food choices that are most beneficial for my health goals. Sometimes things happen and my plans get derailed with both. Sometimes I choose to eat the donut because it’s amazing. I don’t think about making up my missed workouts on the weekend (which for me is not realistic), or starving for a day. My solution is to pick up where I left off. It’s not perfect. It still works.

With anything, consistency is the key to accomplishing a goal. It’s also known as “The Slight Edge” principle, which I learned about in the book by the same name. Jeff Olson is the author and it’s one of my favorite books. For example, taking a 20 minute walk everyday is easy to do and easy to not do. Consider the difference in your health if you do it almost everyday for a year, or if you don’t do it at all. Taking that walk even 80% of the time will bring about positive results.

The same idea, if I implement it, will help me organize my desk. A little time spent working on this project each day will bring me less chaos.

This coming week, I’ll work on my desk and get to the gym. Is there some goal that you can commit to doing that will improve your health or your life? It’s okay if we don’t get it perfect. In the world of “all or none” thinking, “none” usually wins. Today, I’m going for good enough.

“Have no fear of perfection–you’ll never reach it.”–Salvador Dali

New Year Tips

Happy New Year!

How are you feeling, now that the Christmas cookie siege has passed? My guess, if you’re reading this, is that you have some type of plan in place to improve your fitness. You’re in good company, since the majority of Americans do, including me.

I have already noticed an increase in the number of potential new friends hanging out at the gym. The classes have been full and that is awesome! My hope is that my potential new friends keep attending class long enough for me to get to know them. If you’ve noticed this same phenomenon where you exercise, be sure to encourage any newcomers and help them stay committed. Something as simple as, “Hey, see you next time,” may hit them two days later when it’s snowing or below zero and staying home seems like the best option. It’s almost like a promise– and it would not be good to let your new friend down.

Friends at the gym are a huge incentive to help keep you on track. Accountability.

As I mentioned in my last blog, my plan is to meditate on a regular basis, preferably daily—for at least 10 minutes. I think I’ve already messed up, and it’s only been 3 days, which brings me to my next point: accepting imperfection with your plan. Daily is pretty unrealistic, so let’s say I sit quietly and focus on my breathing most days of the week. That’s an improvement over last year. And that, my friends, is a win.

Remember in all your life goals, to set realistic expectations and delight in improvement. It’s similar to my healthy eating rule of 80/20. Most of us know what foods contribute to better energy, improved fitness and overall well-being. We sometimes go unconscious and eat all the chips or M&M’s or whatever. So, keep it in perspective and if you follow your plan 80% of the time, you’re probably going to be fine.

A couple more things that have come to mind: be sure to drink your water, whether you’re in a warm or freezing climate. Those of us in the freezing climate have dry air from the furnaces continuously running. If you don’t want to shrivel up like a prune, you had better drink your water. (Take your weight and divide by two. That is the approximate number of ounces you need each day. Non-caffeinated and non-carbonated beverages may count toward that total, along with fruits and vegetables.)

The other thing is to get your sleep. I continue to read and listen to seminars preaching that ideally we need 7-8 hours each night. The reasons are many—enough for another blog. Trust me on this and we’ll talk about it another time. Here’s the best reason for flu season: lack of proper rest takes a toll on your immune system which means it is tougher to fight off germs.

Sweet dreams,
Carol

“Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”— Ralph Waldo Emerson

Cheers to You

Santa came and he ate the brownies, the cookies, and drank the milk. If you recall, I was planning to use the barely expired Ghirardelli brownie mix to make his treats. They were a hit, with Santa and the family.

We enjoyed our favorite Christmas foods per family tradition: Sauerkraut mushroom soup with dumplings, Shrimp de Jonghe and spinach salad on Christmas Eve. Homemade nutroll Christmas morning, and fresh beef brisket, mashed potatoes, green beans and asparagus later that day. What a treat!

Now, we get back in our usual routine. Time to decrease the sugar intake, downsize the carbohydrate servings and increase the vegetables. Holiday food tends to be a bit rich, even when it is homemade. As holiday festivities come to a close, we are more attentive. Are you with me here?

Moving into the New Year, are you excited? Do you feel as though you would like to make a fresh start? As you reflect on 2017, what went really well for you? Is there anything you’d like to do differently in the coming year?

As I think about those questions, “yes,” is the answer for all of the above. What went really well? That is a loaded question that takes me to a place of much gratitude. I recently heard a thought-provoking question that went something like this: As you consider all that you are grateful for, what if only the things you list are what you will see the next day? Wow! Talk about the need to be quite thorough!

One of the practices I have more recently incorporated into my day is meditation. This practice of grounding yourself into the present moment by focusing on your breath has a multitude of benefits. It does not need to take lots of time and you will feel calmer and more peaceful as it becomes a habit. You can’t mess it up and it’s free!

Thank you for reading my weekly blog posts and incorporating new habits and practices into your life. If you feel stuck in this area, let’s talk. I’d love to help you sort it out. I’m only an email or phone call away. Remember, by changing one thing at a time over time, you create a lifestyle that best suits you!

Wishing you a happy and healthy 2018,
Carol