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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.

Power Up Your Day with Protein

How important is it to have protein for breakfast?

Most people tend to eat more protein near the end of the day with breakfast containing the least amount of protein.

Consider a breakfast of a bagel, donut, or piece of toast. Not much protein there.

Studies were done to see what impact eating more protein for breakfast, as well as throughout the day, had on muscle mass, muscle strength, and muscle building. 

Researchers learned that a high protein breakfast was associated with higher lean muscle mass in adults of all ages.

Results were inconclusive when it came to muscle strength and muscle building.

However, there is some limited evidence that evenly spreading out protein intake throughout the day may result in higher muscle mass.

Maintaining muscle mass and strength is important. Doing all we can to preserve it is a good idea.

In simple terms, consider having one to two palm-sized portions of lean protein at every meal, including breakfast.

Protein is highly satiating, which can help control appetite and prevent mid-morning crashes—which can happen when the donut wears off.

Your energy levels may improve, not only in the morning, but throughout the day. There’s also a psychological component in beginning your day with this healthy action.

The key is having a variety of options that offer high protein and that you enjoy. Here are some ideas:

Eggs:

  • Versatile and high in protein, eggs can be boiled, scrambled, or made into an omelet with vegetables.

Greek Yogurt:

  • Rich in protein and probiotics, Greek yogurt can be topped with fresh fruits and nuts for added nutrients.

Cottage Cheese:

  • Cottage cheese is an excellent source of protein and can be paired with fruits or used in smoothies. 

Nuts and Seeds:

  • Walnuts, chia seeds, and flaxseeds can be added to oatmeal, smoothies, or yogurt for a protein boost.

Quinoa:

  • This high-protein grain can be used as a base for breakfast bowls, mixed with vegetables, nuts, and a poached egg.

Lean Meats:

  • Options like turkey or chicken sausage can be included in breakfast wraps or served alongside eggs.

Beans and Legumes:

  • Black beans or chickpeas can be added to breakfast burritos or made into a savory breakfast hash.

Nut Butter:

  • Almond or peanut butter can be spread on whole-grain toast or added to smoothies for a quick protein source.

If you’d like a handout with a variety of healthy protein ideas you can incorporate into your meals, email me and I’ll send it to you!

Whether you choose plant or animal protein, you may like to experiment to learn what you most enjoy and how you feel when you change the amount you consume for breakfast and throughout your day.

Much love,
Health Coach Carol

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.” —A. A. Milne

Why the Rage About Ozempic?

We see it advertised everywhere. Commercials, billboards, news articles, social media.

Everywhere.

So, exactly what is it and who is using it?

Ozempic and Wegovy are trade names for semaglutide injectable, given once a week. Ozempic is prescribed to help treat type 2 diabetes. Wegovy is used for weight loss. Rybelsus is the same drug, in oral form, for type 2 diabetes. There are several drugs in this category, including Trulicity and a newer drug, Mounjaro.

These drugs are known as GLP-1 agonists, also known as glucagon-like peptide-1 receptor agonists. They mimic the action of the GLP-1 hormone, which plays a role in glucose metabolism and appetite regulation.

GLP-1 agonists help lower blood sugar levels by increasing insulin secretion in response to meals, decreasing glucagon release, and slowing gastric emptying. The result is reduced HbA1c levels, a marker of long-term blood sugar control. 

These medications help reduce appetite and increase satiety, leading to significant weight loss in many users. They are now approved for chronic weight management in individuals with obesity (Body Mass Index, BMI, of 30 or higher) or overweight (BMI of 25 to 29.9) with related comorbidities. Some of these drugs are indicated for those with cardiovascular disease.

Without insurance or manufacturer discount coupons, Ozempic is somewhere around $1000/month. Wegovy is a bit more expensive and less likely to be covered by insurance since it’s considered a weight loss drug.

These drugs are to be used as an adjunct to changes in dietary and lifestyle habits.

Possible side effects such as nausea, vomiting, diarrhea, and constipation are common, especially when starting the medication or increasing the dose. These side effects often decrease over time as the body adjusts to the medication.

Severe, but rare side effects include pancreatitis, medullary thyroid cancer, worsening diabetes-related retinopathy, intestinal obstruction.

Since these drugs first came out in 2005, researchers are still learning about other potential uses and benefits. Long-term effects of use are obviously still unknown.

Stopping Ozempic can lead to an increase in blood sugar levels, potential weight gain, and the return of other symptoms it was managing. In other words, it’s likely that you’ll end up where you were before the Ozempic, or perhaps worse.

Since each person is unique, there is no best way to manage type 2 diabetes or obesity. Every treatment plan must be individualized to best serve the patient. 

Now when you see something in the news or social media about Ozempic or a similar drug, hopefully you’ll have a better understanding of this topic.

If you’re struggling with weight and/or health issues, a change in diet and lifestyle habits will have an impact. It’s surprising how a few simple changes can make a significant difference.

Email me today if you’d like to discuss what’s possible.

Remember, I live with Mr. Non-Compliant, and he is a work in progress.

Much love,
Health Coach Carol

“Let food be thy medicine, thy medicine shall be thy food.” – Hippocrates, Ancient Greek Physician

Why Animal Protein Keeps You Fuller Longer

I was recently presented with this very good question from one of my readers:

“Do different types of protein have more oomph? I noticed that when I am really craving protein, animal protein seems more satisfying than even eggs.”

Thanks for your question, MJ. As a matter of fact, some proteins do have more oomph. But why?

Higher Protein Content: Many sources of animal protein, such as meat and fish, have a higher protein content per serving compared to eggs. This higher protein intake can increase feelings of fullness and satiety.

Complete Proteins: Both animal protein and eggs are complete proteins, meaning they contain all essential amino acids. However, the higher overall protein content in meats can contribute more significantly to satiety. 

Micronutrients: Animal proteins like beef, chicken, and fish often contain a broader range of nutrients, including iron, zinc, and B vitamins, which can contribute to overall satisfaction and energy levels.

Fat Content: Many animal proteins contain higher levels of fat, which can slow digestion and prolong feelings of fullness. For instance, fatty fish like salmon or beef with some marbling provide fats that contribute to satiety.

Slower Digestion: Proteins, particularly those from meat, take longer to digest compared to other food types. The prolonged digestive process can result in a longer-lasting feeling of fullness.

Thermic Effect: The thermic effect of food (TEF) is the energy expended to digest, absorb, and metabolize nutrients. Protein has a higher TEF than carbohydrates and fats, meaning more calories are burned during its digestion, which can enhance satiety.

Satiety Hormones: The consumption of animal protein can trigger the release of hormones such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which are associated with feelings of fullness and reduced appetite.

Chewing and Digestion: The act of chewing and the texture of animal proteins can contribute to the perception of fullness. Chewing more thoroughly can lead to increased production of saliva and digestive enzymes, enhancing the feeling of satiety.

Variety and Satisfaction: The diverse textures and flavors of different animal proteins can lead to a more satisfying eating experience, reducing the likelihood of feeling hungry soon after a meal.

There you have it. So, if you’ve ever wondered why you feel hungrier soon after eating one type of protein (including plant protein) over another, wonder no more.

By the way, feel free to send Health Coach Carol your questions and I’ll try to give you answers, perhaps in an upcoming blog post. I love hearing from you! Also, if you could use a bit of coaching to get back on track, let’s talk.

It’s Tomato Time!

If you love tomato sandwiches like I do, now is the time. Check out my most recent lunch, eaten with knife and fork. Yes, I broke many nutrition rules and frankly, it was worth it! 

Ingredients: ripe tomato, white (GF) bread, mayo, salt

Result: pure deliciousness

After eating this sandwich, because of the info I just wrote about, I did have a bit of turkey.  I didn’t want to feel hungry in 30 minutes. Or less.

Sending love,
Health Coach Carol

“The humble tomato sandwich touches a universal, primal heartstring that speaks to nostalgia, tradition and even the future.”—Sarah Spigelman Richter

The Scoop on Tuna and a Light Recipe

Tuna salad makes a light yet satisfying lunch—if you like tuna. I do.

It also offers several health benefits:

  • High in protein
  • Rich in omega-3 fatty acids
  • Low in saturated fat
  • Packed with vitamins and minerals
  • Low in calories

Important note: we must be cautious in the amount of tuna as well as other fish that we consume, due to mercury levels.

(Mercury is a naturally occurring heavy metal found throughout the environment. It’s not good for us but is especially a health concern for unborn babies and young children.)

To maximize the health benefits of tuna while minimizing the risks associated with mercury exposure, opt for light tuna or skipjack tuna, which have lower mercury levels compared to albacore or white tuna. 

I’ve even discovered through some research that certain brands of light or skipjack tuna are preferable over others, due to their mercury levels. The brand Safe Catch Wild Elite supposedly tests each individual tuna to a strict mercury limit before it is accepted.

Some of the safest brands include Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, StarKist Chunk Light. (According to Consumer Reports, February 9, 2023)

I’m a big fan of fish and I pay attention to mercury levels. Most of the time I choose wild caught salmon which offers a good dose of omega-3 fatty acids.

Here is a link to an informative chart on the mercury levels of fish. The older and larger the fish, the more mercury it usually contains.

Click Here

As I began writing this blog post, I did not intend to go down the rabbit hole of mercury. Since our best health choices are made when we have the best information, I had to share. 

For those of you who enjoy tuna, here is a recipe that I’m planning to try next time I make tuna salad–a nice change from the typical mayo-based salad.

Ingredients

  • 1 (5-ounce) can light or skipjack tuna in water, drained
  • 1 small red bell pepper, halved, cored, and finely chopped (1 cup)
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon grainy mustard
  • 3 tablespoons chopped capers
  • ½ cup chopped fresh parsley
  • Kosher salt and freshly ground pepper
  • Dressed salad greens, such as escarole, for serving
  • Sliced cucumbers, tomatoes, crackers, for serving

Directions

Place tuna in a bowl and flake with a fork. Add red bell pepper, oil, lemon juice, mustard, capers, parsley; stir well to combine and season with salt and pepper. Serve with salad greens, cucumbers, tomatoes, crackers. Stored in an airtight container, this tuna salad can be refrigerated for 3 to 5 days.

Enjoy~

Much love,
Health Coach Carol

“The fish in the water that is thirsty needs serious professional counseling.” – Kabir