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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

Mr. Non-Compliant’s 4 Simple Rules

November 2, 2023
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Family, Food, Health

‘Tis the season for an increase in social gatherings that typically include lots of delicious food—and sometimes an increase in weight.

What to do? (Besides living like a hermit.)

Follow Mr. Non-Compliant’s 4 simple rules.

Many years ago, Mr. Non-Compliant was preparing for a season of eating in restaurants without his health coach’s (aka ME) supervision.

I warned him that he had better not outgrow his clothes.

His response, “Can you give me some simple rules to follow because I’m a guy and I need simple?” 

Of course.

Maybe these will help you too. They can be applied in any food setting, any time of year.

Mr. Non-Compliant’s 4 Simple Rules

  1. Don’t eat the bread, unless it’s  amazing.
  2. Don’t drink alcoholic or sweetened/artificially sweetened beverages. (This gets complicated because of varying amounts of carbohydrates and sugars depending on what the drinks are so I just told him, “No.”)
  3. Don’t eat pasta, unless it’s amazing.
  4. Don’t eat dessert, unless it’s amazing.

He told me he could probably manage 2 out of 4, depending on the situation.

I can live with 2 out of 4. His clothes still fit with 2 out of 4.

Here’s an example of how this works in real life. The bread is already on the table before you’re seated and is nothing special. If it’s a banquet facility and the desserts are on the table prior to the meal being served, they’re probably not amazing. You order a delicious pasta dish and a special beverage that you savor, skipping the bread and dessert.

Or, the bread arrives, fresh out of the oven, along with delectable spreads and whipped butter. The eatery is known for its crème brulée and flourless chocolate cake. On this occasion, you skip the fancy beverage and pasta dish because the bread and dessert win.

What Mr. Non-Compliant doesn’t (hardly ever) do is break every rule in one sitting. And occasionally he even follows 3 out of 4!

He’s also pretty consistent with his workouts. Bonus points.

Making mindful decisions about what you’re going to eat, and not eat, may be the difference between gaining/not gaining weight over time.

Think about how you may feel after consuming a large meal that includes bread, wine, pasta AND a rich dessert. Perhaps you’ve used the term “stuffed” on occasion.

The rules work for Mr. NC because they’re not completely restrictive and he gets to decide how to manage his intake based on the options. Simple.

If you and your Mr. or Mrs. Non-Compliant could use some help getting back on track together, working with couples is one of my specialties. Let’s talk–before the situation gets compounded with the holiday festivities.

I offer personal coaching that fits your specific needs and lifestyle. 

Imagine starting 2024 feeling fit with no New Year’s resolution necessary.

And yes, that’s Mr. Non-Compliant with his fairly compliant and amazing birthday cake. Healthy can be delicious.

Much love,
Health Coach Carol

 “I always get to where I’m going by walking away from where I have been.”—Winnie the Pooh

Pumpkin. It’s Not Just for Lattes

October 26, 2023
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Fun, Health

Pumpkin is not only a hallmark of autumn and Halloween, but it’s also a highly nutritious food that can be incorporated into various dishes.

Pumpkins contain potassium, iron, and vitamins A, B-complex, C and E. Including more pumpkin in your diet may help improve immunity, heart health, eyesight and skin health.

Besides looking very festive, the pumpkin is full of fiber. Fiber helps us stay full longer, maintain blood sugar levels and aids in healthy digestion. 

A small amount of pure, canned pumpkin helps doggy digestion too. Exact amounts depend on the size of your dog.

Often thought of as a vegetable, pumpkin is scientifically a fruit, as it is something edible that a plant produces. Pumpkins grow on a vine; we pick them from the vine, and we don’t eat the vine. A vegetable is a plant that is edible, like a potato or carrot.

Pumpkin purée can obviously be made from fresh pumpkin; however, I prefer to buy the canned variety because it’s much easier. The only ingredient in it is PUMPKIN. Be sure to check the label if you pick the easy route too.

Some ways to incorporate pumpkin purée into your life:

  • Add a couple tablespoons to your protein smoothie. Portion out and freeze the remainder of canned purée in separate baggies to toss in another day or add to a recipe.
  • Stir a few spoonfuls into your warm oatmeal in the morning.
  • Blend it into just about any creamy vegetable soup for added fall flavor or make creamy or broth-based pumpkin soup. Add spices like nutmeg, cinnamon, or cayenne pepper for extra flavor.
  • Mix with equal parts ricotta. Season with salt and pepper. Toss with pasta. Or create a creamy pumpkin pasta sauce using pumpkin puree, garlic, cream (or a dairy-free alternative), and your favorite herbs. Toss it with cooked pasta for a comforting meal.
  • Bake something with pumpkin as the star. Mix up your favorite pumpkin pie filling recipe and bake without a crust. Incorporate pumpkin purée into your recipes for moist and flavorful muffins, bread, pancakes, cookies. 
  • Blend pumpkin purée into your homemade hummus for a unique and healthy dip. It pairs well with pita bread, vegetables, or whole-grain crackers.

And you thought pumpkin was only for those non-compliant lattes.

Fun Candy Info

In case you are wondering, according to a top online candy store, the most popular candy in America is Reese’s Peanut Butter Cups. The worst candy—Circus Peanuts.

Should you overbuy for those darling trick-or-treaters, some places take unopened bags of candy to send to the troops, homeless shelters or charities. Chocolate varieties usually freeze well so that you can enjoy an occasional treat or save for holiday guests.

Wishing you a safe and festive Halloween.

Much love,
Health Coach Carol

“There is magic in the night when pumpkins glow by moonlight.” —Unknown

4 Brazil Nuts a Month to Help Lower LDL

October 19, 2023
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Food, Health

Sounds crazy, right? I recently read about a small study done in Brazil (of course), to see if Brazil nuts helped lower LDL.

 LDL is the “bad” cholesterol that you want to be lower. HDL is the “good” cholesterol that you want to be higher.

Turns out that 4 Brazil nuts eaten only once a month in a single serving, almost immediately lowers LDL cholesterol.

In the study, LDL levels dropped twenty points just nine hours after eating the nuts. And stayed down for a month.

That’s a big deal.

Now, I’m not suggesting that you discontinue your present regimen to lower cholesterol if you’re being treated for high cholesterol.

I am sharing the results of this study because, unless you’re allergic to Brazil nuts, eating 4 of them in one sitting once a month is probably not going to cause you harm.

This regimen is cheap, easy, healthy.

Why do the researchers think this works?

Selenium, a trace mineral, could be part of the answer.

For adults ages 19 and over, the recommended daily amount of selenium is 55 micrograms (mcg). A single Brazil nut contains about 68–91 mcg.

While we need selenium, a little goes a long way, which is why only 4 Brazil nuts per month is the magic number. Too much can cause harm.

Selenium has anti-inflammatory and antioxidant properties, supports thyroid and cognitive function, helps prevent plaque build-up in arteries, helps prevent cancer, especially prostate cancer.

Supplementation is typically not necessary since most of us get our daily requirement of selenium from whole foods like salmon, chicken, mushrooms, eggs, oats, sunflower seeds, turkey, chicken, navy beans.

What else can you do to help lower LDL?

  • Avoid smoking.
  • Consume soluble fiber: Sources include oats, beans, lentils, fruits (like apples and pears), and vegetables (like Brussels sprouts and broccoli).
  • Reduce refined sugars and processed carbohydrates.
  • Consume omega-3 fatty acids: Fatty fish like salmon, mackerel, and sardines are great sources.
  • If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men.
  • Regular exercise can raise HDL cholesterol (the “good” cholesterol) while lowering LDL cholesterol. Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week.
  • Losing excess weight can lower LDL, especially if weight loss is combined with increased physical activity and dietary changes.
  • Reduce saturated and trans fats: These are found in fried foods, cakes, pies, certain margarines and other processed foods.
  • Eat monounsaturated fats like avocados and extra virgin olive oil.
  • Reduce saturated fat: Limit the intake of foods high in saturated fats, such as red meat, full-fat dairy products, and fried foods.

(Remember, it’s essential to consult with a healthcare provider before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or are on medication.) 

If you’re struggling to lower your LDL and feel overwhelmed, let’s talk. I’m here to help you figure out a plan that is sustainable, even during the holidays.

And yes, Mr. Non-Compliant eats 4 Brazil nuts each month—and ONE donut.

If you have trouble finding Brazil nuts, check out vitacost.com or nuts.com. Store them in the fridge or freezer so that they stay fresh over time.

Much love,
Health Coach Carol

“Eat food. Not too much. Mostly plants.”― Michael Pollan

How to Get Motivated Again

October 12, 2023
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Food, Fun, Health

“I wish I could do better but eating healthy and exercising can feel so overwhelming.”

If you’ve ever had these thoughts, here’s an effective way to get you moving in the right direction.

The best part. It’s EASY.

It’s called the 5-minute action.

There’s nothing special about 5 minutes. It could be 10 seconds, 1 minute, or 10 minutes.

The point is:

  • It’s an action—something you do.
  • That action is very small, something that feels easy and simple.
  • It moves you in the direction you want to go.
  • It’s an easy win—which gives you the confidence boost to do more good for yourself.

How to do it

Pick an action that might have a positive impact on health and well-being right now.

Some examples:

  • Cut up some carrots for a later snack.
  • Do five minutes of foam rolling.
  • Slowly enjoy a mug of tea.

You can also get a little more strategic and pick an action—maybe even one to commit to daily—to support a larger goal.

For example, maybe your ultimate goal is to get back into the habit of eating mostly home-cooked meals.

Take ONE small action in support of your bigger, future goal.

That might mean making a grocery list, looking up some recipes, or chopping up a few vegetables.

It can be tough to get motivated, but here’s a secret: It’s action that drives motivation, not the other way around.

When you do a small thing to improve your circumstances, it actually inspires you to do more things.

Now you’re no longer “waiting to get motivated.” You’re creating your own motivation.

Kitchen Coaching News

Have you given up your favorite meal in an effort to be ‘healthier’?

Let’s reimagine that plate without the guilt!

With my Kitchen Coaching, you don’t have to deprive yourself of those beloved meals any longer.

Kitchen Coaching: Health Coach Carol spends time with you in the kitchen (yours or mine or through Zoom) as we cook a recipe (or two) that you would like to make healthier or need to change to suit dietary restrictions.

The Catch: It must also be delicious.

In other words, even Mr. Non-Compliant likes it, because he gets to eat all my experiments leading up to our session.

During our time together:

  • We discuss any challenges you have as it pertains to enjoying a healthier lifestyle that suits you.
  • You receive personal coaching.
  • AND you get to eat.
  • AND we have a good time.

Win. Win. Win. 

Highlight of the week: my client and I did a remake of King Ranch Chicken Casserole, a recipe her mom had made years earlier. We left out the canned soups that are often part of the recipe and made a much healthier cheese sauce.

As my client put it, “Delish!”

Kitchen Coaching options with Health Coach Carol:

  • for you
  • for you and your significant other
  • for you and a couple friends, otherwise known as a Kitchen Coaching Party

Don’t let another mealtime pass with regret. Life’s too short for bland and boring!

Hit reply to this email or shoot me a message to reignite your favorite meals with a twist!

Much love,
Health Coach Carol

“Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein

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