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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
February 13, 2025

Celebrating the Birth Month

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 i

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Food, Fun
February 5, 2025

Power Up with Protein

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

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Food, Health
January 29, 2025

Continuing Your Winter Hydration Journey

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

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Health

Uncovering the Hidden Sweetness in Everyday Foods

May 22, 2024
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Food, Health

(The following article was written for the December 2020 issue of Get Healthy magazine, a publication of The Northwest Indiana Times. I’m sharing my article now because I had a reader request information on added sugars in foods you’d least suspect and this article covers it.)

While health experts may not agree on every aspect of nutrition and diet, the one thing they do agree on is that limiting intake of foods with added sugar is beneficial for everyone. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. As I refer to sugar throughout this article, I’m not referring to naturally occurring sugars such as those in fruit or milk.   

The average American consumes approximately 17 teaspoons of sugar per day. The American Heart Association states that the maximum amount of added sugar in your day be 37.5 grams or 9 teaspoons for men and 25 grams or 6 teaspoons for women. Kids between the ages of 2 and 18 should have less than 25 grams daily for heart health. To put this amount in perspective, there are 39 grams of sugar in a 12-ounce can of Coca-Cola with no nutritional redemption.

The Downside of Added Sugar

It tastes so good and experts agree that sugar may be as addictive as cocaine. Excessive sugar consumption is associated with a variety of health problems including type 2 diabetes, heart disease, obesity, cancer, high blood pressure, and cognitive disorders, such as dementia or Alzheimer’s disease. It disturbs the balance of bacteria in the gut, leading to inflammation and a weakened immune system.

Where Sugar Hides Out

Many of the foods and beverages where you are getting sugar are easy to identify: soft drinks, candy, cookies, assorted baked goods, sweetened drinks and frozen dairy desserts. Organic and “natural” foods are not exempt, so don’t be fooled. Organic sugar is still sugar.

There’s a long list of what might be considered as “healthy” foods that contain high amounts of sugar: cold and instant hot cereals, breads, granola and protein bars, meal replacements; “lower calorie” drinks including energy drinks, coffees and teas; condiments like ketchup, barbecue and tomato sauce, and bottled dressings; sweetened yogurts and kefir; frozen pancakes and waffles. Beware of foods marketed as “light” or “low fat” as those often contain higher amounts of sugar than what you’d find in the regular varieties.

Ways to Cut Back

While some people find that it’s easier to completely cut out sugar-laden foods and go “cold-turkey,” others do well to cut back slowly. The first step is being aware of what’s in your food, especially if it comes with a label. Check out how many grams of sugar are in a serving and decide if it’s worth it. Would you rather have a sugary drink or an amazing homemade chocolate chip cookie?

There are companies that make sauces, dressings and condiments without the high sugar content. While they may taste strange at first, you can train your taste buds to enjoy the true flavor of foods. If you’re a yogurt fan, try buying the plain, Greek variety and add a small amount of raw honey or fresh fruit for sweetness. Although honey is a sweetener, you’ll probably end up adding much less than the amount you’d find in the flavored varieties, and over time, you’ll be able to get away with only the fruit. Be patient with yourself during this process.

If you enjoy baking, it is possible to reduce the amount of sugar that the recipe calls for, and still produce a delicious product. You can reduce the amount of sugar in a cake recipe by 10%. Remove 5 teaspoons from each cup of sugar called for in the recipe. I’ve done this and found it to be successful. One that I’ve not tried is substituting unsweetened applesauce. It has a one-to-one ratio with sugar, so begin by swapping out up to half the amount. This allows for the best browning and texture. Experiment and adjust accordingly, as this may work best in quick breads, muffins, and cookies, rather than a traditional layer cake. Seek out recipes that call for lower amounts of sweeteners. Stevia is another possible substitute worthy of experimentation. 

I briefly mentioned naturally occurring sugars found in fruit and starchy vegetables. These foods offer nutrients, fiber, and protection from many of the same diseases that added sugar contributes to and are metabolized differently. For those of you wondering about artificial sweeteners, it’s best to avoid them. They are addictive and create health concerns as well.

As you practice limiting your sugar intake, it may seem like a huge challenge. Bringing the intention of consuming less sugar into your consciousness will help more than you think.

Much love,
Health Coach Carol

America ships tons of sugar cookies to Denmark and Denmark ships tons of sugar cookies to America. Wouldn’t it be more efficient just to swap recipes?—Michael Pollan

Mastering the Art of Cleaning Produce

May 16, 2024
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Food, Health

Last week I promised that I’d offer some various ways to effectively clean your produce.

Before preparing fruits and vegetables, wash your hands well with soap and water.

Clean counter tops, cutting boards, and utensils with hot soapy water before peeling or cutting produce.

Whether you choose organic or conventional, the simplest and often most effective method is to rinse your produce under cold running tap water. This helps remove visible dirt and reduces the amount of chemicals and germs.

For produce with thicker skins, use a soft brush to scrub the surface as you rinse it, even if you plan to remove the peel. Bacteria from the outside of raw produce, such as lemons, avocados and melons, can be transferred to the inside when being cut or peeled.

Soaking and swirling items like broccoli or leafy greens in cold water for a few minutes can help remove any remaining dirt and residue—like tiny bugs. If you feel you need more, you can prepare a solution of vinegar and water (usually a 1:3 ratio of vinegar to water). Soak greens in the solution for a few minutes, then rinse thoroughly with clean water. Vinegar may help to kill bacteria and remove more pesticides.

After washing, dry produce with a clean cloth towel or paper towel to further minimize any bacteria that might be present.

Remove and discard the outermost leaves of cabbage or head lettuce.

Clean mushrooms with a soft brush or wipe with a wet paper towel to remove dirt.

Rinse herbs by dipping and swishing in a bowl of cool water and dry with paper towels.

Bagged produce that is pre-washed and ready to eat should not be rewashed. Your chances of contaminating it from multiple spots in your kitchen is a greater risk.

Do not wash produce with detergents or diluted bleach solutions, as these should not be ingested. Residue that may linger from commercial produce washes are not tested for safety if ingested and are not recommended. The FDA has mentioned that tap water is generally just as effective as commercial products, if not more so. 

Washing produce before storing may promote bacterial growth and speed up spoilage, so it is often recommended to wait and wash fruits and vegetables just before use.

There you have it. Now all you have to do is eat more fruits and veggies.

Much love,
Health Coach Carol

 “Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”—Doug Larson

Navigating Pesticides in Produce

May 9, 2024
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Food, Health

To buy organic or conventional produce? That is the question of the day.

Organic produce, by definition, is grown without synthetic pesticides, synthetic fertilizers, or genetically modified organisms. Organic farming practices also promote ecological balance and aim to conserve biodiversity.

The debate over whether organic produce is healthier than conventional produce is ongoing. Proponents of organic produce argue that it contains fewer pesticide residues and might have higher levels of certain nutrients.

Scientific studies have been mixed, with some showing minor to moderate increases in certain nutrients in organic produce, while others find no significant differences.

In terms of safety, both organic and conventionally grown produce are generally considered safe to eat, as long as they are properly washed. (More on various ways to wash produce in next week’s blog.)

The pesticide levels on conventional produce are typically below the safety thresholds set by regulatory agencies.

So where does that leave us?

Those particularly concerned about pesticides—such as pregnant women, children, and people with compromised immune systems—might choose organic produce as a precautionary measure.

I’m in favor of eating a wide variety of fruits and vegetables. Fresh, frozen, organic, conventional—you choose.

Since I’m not quite sure who to believe these days, I try to buy organic when it comes to the Environmental Working Group’s (EWG) Dirty Dozen.

The 2024 Dirty Dozen list from the EWG includes fruits and vegetables that they found to have the highest levels of pesticide residues.

  1. Strawberries
  2. Spinach
  3. Kale, collard, and mustard greens
  4. Grapes
  5. Peaches
  6. Pears
  7. Nectarines
  8. Apples
  9. Bell and hot peppers
  10. Cherries
  11. Blueberries
  12. Green beans

Do what is best for you and your family. Please don’t avoid eating produce because it’s on a list. The benefits of eating more produce far outweigh any possible risks. 

 I’ve planted my vegetable garden and will post a photo when I have something to show for my efforts. Hopefully I’ll have my own organic green beans and bell peppers. We’ll see…

Much love,
Health Coach Carol

“God made rainy days so gardeners could get the housework done.” —Anonymous

Diverse Protein Sources for a Healthier You

May 2, 2024
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Food, Health

Last week I covered the topic of how much protein we need in a day and dispelled the idea that protein causes kidney damage. In case you missed it, here’s a link to that blog post:

Is Too Much Protein Dangerous?

Why is protein important and what are the various sources of this necessary macronutrient?

Protein serves as the building block for the human body. It is vital for the repair and growth of tissues, the production of enzymes and hormones, and maintaining muscle mass.

Proteins are made up of amino acids, some of which are essential because the body cannot produce them on its own. Thus, including various protein sources in your diet is not just beneficial but necessary for overall health.

Adequate protein intake helps in muscle repair and growth, especially important for those engaged in regular physical activities. Furthermore, protein plays a crucial role in weight management by promoting satiety and reducing overall calorie intake. 

Animal-Based Protein Sources

  • Eggs: Often referred to as a “complete protein,” eggs contain all nine essential amino acids. They are also one of the most versatile food items in the culinary world, easily incorporated into various meals.
  • Dairy Products: Greek yogurt and cottage cheese are excellent dairy-based protein sources. They are also rich in calcium and probiotics (cottage cheese brands that state “live cultures”), which aid in digestive health.
  • Meat and Poultry: Lean meats like chicken, turkey, and lean cuts of beef and pork (NOT hot dogs, bacon, sausage– you get the idea), are excellent sources of high-quality protein. They are also rich in important minerals like iron and zinc.
  • Fish: Oily fish such as salmon and tuna are not only good protein sources but also provide omega-3 fatty acids, which are beneficial for heart health. Choose wild-caught varieties. 

Plant-Based Protein Sources

  • Legumes: Beans, lentils, and chickpeas are not only high in protein but also fiber, which helps in digestion and prolonged satiety.
  • Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are not only protein-rich but also contain healthy fats and fibers, making them an ideal snack for sustained energy release.
  • Whole Grains: Grains like quinoa, oats, and barley provide a significant amount of protein and are also excellent sources of fiber and other nutrients.
  • Soy Products: Minimally processed soy foods like tofu, tempeh, and edamame are staple protein sources in vegetarian and vegan diets. They are adaptable in various recipes, from stir-fries to salads.

Protein-Packed Breakfast Ideas

  • Smoothies: Protein smoothies made with Greek yogurt or a plant-based protein powder.
  • Omelets: Vegetable-stuffed omelets with a sprinkle of cheese or tofu.
  • Overnight Oats: Prepare them with chia seeds and nuts for added protein.

Protein-Enhanced Snacks

  • Homemade Trail Mix: Combine nuts, seeds, and a bit of dark chocolate.
  • Hummus and Veggies: Pair homemade or store-bought hummus with crunchy vegetables.
  • Protein Bars: Make your own protein bars using nuts, protein powder and oats. 

Whether through animal or plant sources, ensuring diverse and adequate protein intake can lead to a healthier life. It’s not just about quantity but also the quality and variety of protein that contributes to a balanced and nutritious diet.

Many of you have asked if it’s okay to pass along these blog posts to friends and family. By all means, YES! My intent is to share the best and most current information I can find with as many of you as possible.

Thanks for reading and sharing.

Much love,
Health Coach Carol

“I think proteins are really good for your brain. And your brain is where comedy comes from.” — Carrie Brownstein

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