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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

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Christmas, Food, Fun, Health
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

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Family, Food, Fun, Health
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

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Food
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

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Food, Health
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

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Food, Health
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

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Family, Food, Fun, Health
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

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Food, Health
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

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Food, Health
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

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Food, Health
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

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Everything Else, Recipes

Making Your Holidays Healthier and Happier

November 30, 2023
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Food, Health

The holiday season, spanning from Thanksgiving to New Year’s, is often synonymous with joy and celebration…stress, anxiety and perhaps a bit of weight gain. Balancing holiday indulgence with healthy habits is key to enjoying this festive time without compromising your well-being. Here are some tips from your favorite health coach to help you navigate the coming weeks. Try incorporating a couple of them (or more, if it feels manageable) into your holiday routine for a healthier and happier transition into 2024. 

Mindful Celebrations
The cornerstone of a healthy holiday is mindful eating. The array of tempting dishes and desserts can often lead to overindulgence. Practicing mindfulness involves savoring each bite and being aware of your body’s signals of fullness. Instead of grazing mindlessly, choose your favorite dishes and enjoy them in moderation. This also applies to alcoholic beverages and sugary drinks.

Portion Control: Your Secret Weapon
A practical tip for managing portions is to use smaller plates during holiday feasts. This naturally limits the amount of food you can take, helping to control calorie intake without feeling deprived.

Hydration: More Than Just Water
Staying hydrated is crucial, but it’s not just about water. Herbal teas can be a great way to keep warm and hydrated without adding calories. They can also be a soothing way to manage holiday stress.

Physical Activity: Every Bit Counts
Incorporating physical activity into your holiday routine can be a game-changer. It doesn’t have to be a rigorous gym session. According to healthy lifestyle coaches, a family walk, dance-off with kids or yoga session are all beneficial. These activities burn calories and help reduce stress.

Consistent Meals: Your Daily Anchor
Maintaining regular mealtimes can prevent overeating during big holiday dinners. Skipping meals often leads to overeating later. Regular, balanced meals can stabilize your metabolism and energy levels.

Healthy Recipe Tweaks
Get creative with holiday cooking by making healthy substitutions in traditional recipes. Use whole grains, reduce sugar or try plant-based alternatives. These small changes as advised in nutrition coaching programs can make a big difference in the nutritional value of your meals without sacrificing taste.

Sleep: Don’t Compromise
Never underestimate the power of a good night’s sleep, especially during the hustle and bustle of the holidays. Adequate sleep is vital for maintaining healthy metabolism and mood.

Stress Management: Essential for Well-being
The holiday season can be overwhelming. Incorporate stress-reducing practices like meditation, deep breathing or simply taking a quiet moment for yourself. Remember, it’s okay to say no to social obligations that feel too demanding. 

Planning: Your Strategy for Success
A little planning goes a long way. Plan your meals, shopping, decorating, exercise and even your relaxation time. This approach helps in avoiding last-minute stress and impulsive eating.

Fostering Connections
Focus on the essence of the holiday season – connections and gratitude. Spending quality time with loved ones or engaging in community service can enrich your holiday experience, shifting the focus from food to meaningful interactions.

Much love,
Health Coach Carol

“A year from now you may wish you had started today.” – Karen Lamb

Mr. Non-Compliant is at it Again

November 22, 2023
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Family, Food, Fun, Health

What did he do now, you ask? Better yet, what did he EAT?

Apparently, Home Depot has the hot dog wagon working again. Mr. Non-Compliant was shopping (yeh, right) and smelled the dogs all through the store. (Ick, I’d scurry out of there.)

This is where I commend his actions.

The smell got to him, and he HAD to have a hot dog. Rather than eating a hardware store hot dog, he went down the street to Portillo’s to enjoy an AMAZING hot dog.

Mr. NC’s “amazing” claim, as I’ve never eaten a Portillo’s hot dog. 

It’s taken over 40 years, but he has this rule down.

Health Coach Carol’s Rule: If you’re going to eat something that is not going to take your health in a positive direction, it had better be AMAZING. And you had better savor every bite.

If it isn’t amazing, skip it.

You have my permission to toss out a stale donut, ignore a dry piece of cake or pass on greasy French fries.

You deserve amazing.

Our Traditional Thanksgiving Menu

Mr. Non-Compliant’s grilling the turkey over charcoal. I’m making the sides—mashed potatoes, sweet potato casserole, real cranberry sauce (for me), jellied cranberry sauce (out of the can, for Mr. NC), green beans with mushrooms, stuffing and of course, pumpkin pie with CocoWhip. All are gluten and dairy free. 

Saturday, I make turkey pot pie.

And yes, we savor every amazing bite.

Thank you for faithfully following my blog this year. I appreciate you!  

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Health Coach Carol

“Be grateful for your life, every detail of it, and your face will come to shine like a sun, and everyone who sees it will be made glad and peaceful.”–Rumi

Savor the Flavors Gratefully

November 16, 2023
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Food, Health

You may recall that last week I shared a timetable to help you calmly and methodically prepare for Thanksgiving.

If you haven’t quite managed to move into action, never fear. You still have time.

Probably my greatest piece of advice for those of you in charge of the BIG dinner, is to make sure that your frozen turkey (or large roast, ham, whatever) is defrosted in time to cook. A 15-pound turkey will not defrost in the fridge overnight.

If you forget, you and your guests will be eating take-out. Or lots of sides and pie, which may not be all bad. 

So, how many of you have eaten WAAAY too much at your Thanksgiving meal to the point where the waistband on your pants is too tight?

Go ahead, raise those hands high.

I’m thinking most, if not all of us, have been miserable at least once.

Besides the list making, shopping, cooking, cleaning, now is the time to consider mindset.

 No judgement here.

The idea is to have a plan and stick to your plan.

How would you like to celebrate Thanksgiving?

Here are a couple options.

Option #1. Eat and enjoy freely, because Thanksgiving is once a year and it’ll be another year before I get to eat all this yummy food again. I’ll wear elastic-waisted pants and not feel guilty about it. I’m ok feeling overserved.

Option #2. There are so many favorites. I’ll take a small serving of each, slowly savor every bite and stop eating before I’m too full because I also like a bit of pie(s). The pie is always tastier when I’m not overserved. It’s even better about an hour or so later.

Again, no judgement. You decide how you’ll enjoy your Thanksgiving.

The point is that whatever option you choose, you won’t feel bad or have food regret later that day–or the next.

Helpful food substitutions from your Health Coach

People with food sensitivities, allergies or extremely strict eaters, probably won’t stray off course since doing so can produce unpleasant reactions.

Here are a few tips to help you be the hostess with the mostest when it comes to keeping your food sensitive guests happy and healthy.

  • When baking (or making gravy), regular wheat flour can usually be replaced with gluten free flours like Namaste or King Arthur 1:1 GF flour substitute.
  • Instead of cow milk try coconut, almond or oat milk.
  • Use more natural sweeteners like raw honey or 100% maple syrup in place of cane sugar. When I use sugar, I often cut the amount I add to baked goods by about 10% without any noticeable difference in quality or taste. (Shhhh, please don’t tell Mr. Non-Compliant.)
  • Offer at least one vegetable that’s seasoned simply, without a creamy sauce or cheese. 
  • Tossed salad greens with lots of other veggies added in could be a mainstay for some eaters, with or without turkey. Offer dressing, nuts and/or croutons on the side.
  • Ask your guests ahead of time if there are any dietary restrictions. Everyone will feel more at ease, especially you.

Email me if you need help finding healthier alternatives. Making changes that enhance flavor while reducing calories and increasing nutritional value is one of my specialties.

Wishing you a blessed week.

With gratitude and love,
Health Coach Carol

“Thanksgiving creates abundance.” —Ann Voskamp

Let the Holiday Preparations Begin

November 9, 2023
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Family, Food, Health, Personal Development

If you’re reading this blog post on Thursday, November 9, I have a startling surprise.

THANKSGIVING IS TWO WEEKS FROM TODAY!

Yikes! Maybe it’s just me, however I think most of you will agree that it was October only a night or so ago.

Probably has something to do with the time change.

Anyway, preparing for the holiday season in advance can make a significant difference in how much you enjoy the festivities.

Do you desire calm and fun with minimal stress? 

I’m all in.

Here’s a structured plan to help you get ready for Thanksgiving and all the festivities that follow. Of course, tailor these ideas and timing to suit your needs. Perhaps even focusing on a few of these will ensure a more peaceful holiday season.

Two Weeks Out: Planning and Preparations

  1. Set Your Budget: Determine how much you can spend on food, gifts, decorations, and clothing without overextending. Stick to it to avoid post-holiday financial stress.
  2. Create a Master To-Do List: Write down everything you need to do, from cleaning and decorating to shopping and cooking/baking. Prioritize tasks by their urgency and how long they will take to complete.
  3. Plan Your Menus: Decide what you’ll be serving for each event or meal. Gather recipes and create a comprehensive shopping list, separating perishables from non-perishables.
  4. Begin Deep Cleaning: Tackle one room at a time to avoid getting overwhelmed. Focus on guest areas like bathrooms, guest rooms, and the kitchen.
  5. Prepare Guest Rooms: Wash bed linens, clear closet space, and add thoughtful touches like fresh flowers or reading materials.

One Week Before: Shopping and Advance Preparation

  1. Shop for Non-Perishables: Get all your non-perishable groceries now to avoid the last-minute rush. Check your pantry before you leave to ensure you don’t buy duplicates.
  2. Order Online: To save time, order gifts, decorations, and even groceries online. Take advantage of early Black Friday deals for gifts.
  3. Start Decorating: Get your home holiday-ready at a leisurely pace. Enlist family members to help with hanging lights or trimming the tree.
  4. Prep Your Party Clothes: Ensure your holiday attire is clean and ready. Schedule any necessary alterations or dry cleaning.

The Week of the Event: Final Touches

  1. Buy Perishables: Purchase fresh ingredients closer to the day you’ll need them to ensure they remain fresh.
  2. Cook in Advance: Prepare dishes that can be made ahead and refrigerated or frozen. Pies, sauces, and some side dishes are perfect for this.
  3. Wrap Gifts: Wrap gifts as you buy them to avoid a last-minute wrapping marathon.
  4. Set the Table Early: If you’re hosting a dinner, set your table a day or two in advance.
  5. Plan for Downtime: Amid all the preparation, schedule some downtime to relax and recharge before the celebrations begin. If your regular exercise routine has been off the grid, just do something.

A Few Days Post-Holiday: Recovery and Reflection

  1. Clean Up Gradually: Take down decorations and clean up over a few days rather than all at once.
  2. Reflect on What Worked: Make notes on what went well and what you can improve for next year.

By following a structured plan, you can ensure a smoother, more enjoyable holiday season.

Guess I’d better get busy and take my own advice.

Remember, the key is to start early, pace yourself, and remember the spirit of the holidays is about togetherness and joy, not perfection.

With gratitude and love,
Health Coach Carol

“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence.” ― Erma Bombeck

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