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December 19, 2024

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make ever

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Christmas, Food, Health
December 12, 2024

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food. At the same time,

admink
Christmas, Food, Health
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

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

Fall Pantry Purge

October 5, 2023
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Food

Although we’ve enjoyed some warm, sunny days this week, I know it’s fall because I need a hard hat to go outside.

Not because of any construction.

Squirrels.

Acorns are constantly being pelted down on the roof, deck and patio. It truly is scary, and I fear I would suffer from a concussion if one of them smacked me on the head. 

In spite of the acorn attacks, Mr. Non-Compliant and I took advantage of one of those warm days and washed windows.

We didn’t realize how dirty they were until we cleaned them. What a difference.

I’m thinking it’s probably time to go through the pantry too. I tend to let some things slide during the summer, since the season is short and I’d rather play outside.

Here are some simple tasks you can complete in 10-15 minute increments to declutter and organize your pantry. Customize to best suit your needs.

  1. Expiration Date Check:
    • Set a timer and start with one shelf or section.
    • Check expiration dates of items and toss anything that’s expired.
  2. Consolidate:
    • Combine duplicate items, like two opened bags of the same pasta or cereal. Make sure to store the opened items in airtight containers.
  3. Categorize:
    • Focus on one shelf or section at a time.
    • Group like items together, e.g., grains with grains, baking items with baking items.
  4. Clear the Floor:
    • Often, pantries accumulate items on the floor. Spend a short session just clearing the floor for easy access and cleaning.
  5. Spice Check:
    • Spices lose flavor over time. Smell them; if they have lost their aroma, it might be time to replace.
    • If you come across spices that you don’t use, let them go. Toss or share with a friend who loves to cook. 
  6. Storage Solutions:
    • Invest in clear storage containers. During a short session, transfer one type of food item, like rice or flour, into these containers for better visibility and freshness.
    • Get rid of bulky cereal boxes and store the contents in clear bins or containers. You can cut out the nutritional info and expiration date from the box and place it inside the container if needed.
  7. Rotate Stock:
    • Bring older items to the front, so they get used before newer items. This helps reduce waste.
  8. Donate:
    • Set aside items you haven’t used in a while and consider donating them to a local food bank if they’re unopened and haven’t expired.
  9. Cleaning Spree:
    • Take a short time to wipe down one shelf or section of your pantry. Over a few sessions, your entire pantry will be clean.
  10. Create a “Use First” Area:
    • Designate a section of your pantry for items that should be used up soon, either because they’re about to expire or because they’ve been opened.
  11. Holiday Prep:
    • Fall leads us into the holiday season. Spend some time organizing the ingredients you’ll need for those special holiday recipes. Make a list of the items you need to replace and buy them sooner than later.
  12. Maintenance:
    • Once you’ve decluttered, spend 10-15 minutes a week maintaining. A little bit of time spent regularly will prevent the need for big overhauls in the future.

Happy organizing!

Much love,
Health Coach Carol

“It’s the first day of autumn! A time of hot chocolatey mornings, and toasty marshmallow evenings, and, best of all, leaping into leaves!”—Winnie the Pooh

Why You Can’t Stop Eating Junk Food

September 28, 2023
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Food, Health, Hope

“Who ate all these chips?!”

You look around and, alas, not even a dog to blame.

Oops.

It’s not your fault. 

If you’ve had this experience—robotically hand-to-mouthing some ultra-delicious, highly snackable food until the whole party-size portion is gone—you’ve probably felt frustrated or even ashamed.

But with ultra-processed foods, the odds are against you:

It’s you versus dozens of taste-testing focus groups, clever marketing, and an ambrosia of flavors, chemicals, and textures designed to send your brain into bliss.

From a food manufacturer’s perspective, this makes sense: the more you eat, the more you buy. Cha-ching!

Ultra-processed foods aren’t evil.

And you’re not broken if you can’t control yourself around certain foods.

But if these foods are making you feel sick or out of control, here are some strategies that might help:

1. Notice your chewing.

Processed foods are manipulated so they require less chewing and nearly “melt” in your mouth.

Next time you eat them, notice:

How many chews does it take to dissolve the food? Do the flavors improve the longer you chew? How satisfied do you feel after a few bites?

How does this compare to a whole food, like an apple or brown rice?

2. Limit your options.

Studies show people will eat more when they have a variety of flavors to choose from.

Experts call this the “buffet effect”: You go from the noodle bar to the ribs station to the build-your-own-sundae, then back to the noodles.

With so many delicious options, it’s hard to stop.

Without judgment, count the number of snacky foods you have in your home. Generally, the more options you have, the easier it is to overeat.

3. Notice patterns.

We often use food for reasons other than physical nourishment.

For example, if we feel sad, we might eat a cookie for comfort. Temporarily, we feel better.

When you find yourself eating when you’re not physically hungry, try to determine the trigger. Ask:

🤔 What am I feeling?

🤔 What time is it?

🤔 Who am I with?

🤔 Where am I?

🤔 What thoughts am I having?

Keep a journal and look for patterns.

If you feel ready and able, you can try to replace eating with another behavior. 

For example, if you typically turn to wine and ice cream when you feel lonely in the evening, maybe run yourself a bath and listen to a funny podcast.

Treats are a perk of modern living—they’re delicious and almost universally accessible. And you don’t need to eliminate them altogether. Enjoy them sparingly and when they’re AMAZING.

By paying attention to your own behaviors—along with some practice—you can foster a healthier relationship with these kinds of foods.

Need a guide as you embark on a journey towards a healthier, happier you? Together, we can create a personalized plan to help you conquer cravings, nourish your body, and feel your best. Send me a message today to get this party started.

Sending you love,
Health Coach Carol

“I know that when I get stressed, I want to eat junk food. So now I just know – ‘I’m stressed, I want to eat junk food, so I’m going to go work out instead, or eat something healthy.’ It really works.”—Casa Castronuova

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