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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
January 21, 2025

Tips for Maintaining Hydration in Winter

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty i

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Health
January 16, 2025

The Banning of Red No. 3

It’s about time. Red No. 3, also known as erythrosine, is a synthetic dye used in food and medications to give a bright red or pink color. It is mad

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Food, Health
January 15, 2025

Basic Electrolyte Drink

Here is a basic electrolyte drink recipe that you can vary to please your taste buds. No chemicals and no artificial colors. Ingredients: • 2 cups u

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Everything Else, Recipes
January 9, 2025

Scroll Less, Savor More

In a world where screens are ever-present—from phones to tablets to televisions—it’s no surprise that they have become regular companions at mea

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Food, Health
January 2, 2025

Start Fresh with Clarity

Welcome 2025—a fresh calendar, a clean slate, and endless possibilities. It’s a time to dream, plan, and set your sights on something that truly m

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Health, Personal Development
December 26, 2024

The Power of Citrus

Merry Christmas and Happy Hanukkah! I wish you continued celebrations with your family and friends during this special season. As we enjoy the rich in

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Christmas, Food, Health

Ten Brain-Boosting Foods

September 7, 2023
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Blog, Food, Fun, Health

Thank you for the many recommendations of farm stands with tasty corn on the cob.

Mr. Non-Compliant happened to be in the vicinity of VanDerGriends Farm Stand located on Glenwood Lansing Road in Lansing, Illinois. This spot was recommended by one my readers, so he stopped.

He came home with corn, a very fragrant cantaloupe, and some of the biggest Michigan peaches I’ve ever seen.

Mr. Non-Compliant did good. Everything was delicious and he was delighted with the corn.

I ate a peach and the juice dripped down my chin. Yes, it was that good. 

I’m grateful that we (in Northwest Indiana) can continue to enjoy farm fresh fruits and vegetables for about 3 more weeks.

If you’d like to increase the number of plants you include in your diet, now is a good time to practice adding a few more into your week.

It’s never too early, or too late, to improve your health habits.

Foods that Improve Brain Health

I was recently asked about foods that help improve brain health.

While it’s best to follow a balanced diet, some foods are power houses when it comes to the brain.

Here’s a partial list for you with more to come next week.

  1. Fatty Fish: Fish like salmon, trout, and sardines are rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid), which is essential for brain health. Wild caught fish are best.
  2. Blueberries: They are high in antioxidants, including flavonoids, which have been shown to improve memory and cognitive function. Wyman’s wild blueberries found in the frozen food section are best.
  3. Turmeric: Contains a compound called curcumin, which has been studied for its potential to cross the blood-brain barrier and has anti-inflammatory and antioxidant benefits.
  4. Broccoli: High in antioxidants and vitamin K, which is believed to support brain health.
  5. Pumpkin Seeds: These are a good source of antioxidants, magnesium, iron, zinc, and copper, which are all important for brain function.
  6. Dark Leafy Greens: Spinach, kale, and other leafy greens are rich in nutrients like folate, vitamin K, and antioxidants that may provide benefits for brain health.
  7. Nuts: Particularly walnuts, almonds, and hazelnuts, which are high in antioxidants, healthy fats, and vitamin E.
  8. Oranges: High in vitamin C, which is key for preventing mental decline.
  9. Eggs: Rich in several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline.
  10. Avocado: Contains monounsaturated fats, which contribute to healthy blood flow, and also lower blood pressure, which is important for brain health. 

Additionally, staying hydrated and getting regular exercise are important factors in maintaining good brain health.

May you enjoy a happy and healthy week.

Much love,
Health Coach Carol

“We should all be eating fruits and vegetables as if our lives depend on it – because they do.”—Michael Greger

Mr. Non-Compliant’s Unwavering Passion for…Corn

August 31, 2023
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Food, Health

Mr. Non-Compliant LOVES corn on the cob. Since the corn season is rather brief, I do my best to oblige him with this indulgence.

And as my dear cousin Roger says, “Corn on the cob is a vehicle for salt and butter.”

Yep, that’s my family. I do miss the farm as I recall summer days when we could pick corn and tomatoes from our backyard garden and eat it all immediately.

Talk about good eatin’.

This season, my tomatoes are small and many are still green. I have no space to grow corn. 

We’re at the mercy of grocery stores, as I seem to keep missing the farmer’s markets and produce stands.

I’ve not had the best luck finding tender corn in the stores. When the price is lower, the corn is too mature and rather tough.

When I find what looks like imported corn from some southern state, it’s sometimes $1.00 or more an ear. It’s shucked, packaged and just happens to be pretty delicious.

It somehow feels very wrong to be eating already-shucked corn from another state this time of year.

Such a conundrum.

My father used to claim that any corn more than 5 minutes old when it hits the boiling water is not fit to eat.

I have definitely compromised my standards for Mr. NC.

If you discover some local tasty corn, please let me know where you found it.

Prior to adding the salt and butter, corn does have some redeeming qualities.

It is one of the most popular cereal grains and is primarily composed of carbohydrates. It also has a fair amount of fiber, mostly insoluble meaning it does not dissolve in water and is left intact and undigested.

Corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods. 

Sweet corn, the kind we usually eat whole, off the cob, is mostly non-GMO corn.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually genetically modified.

 When purchasing corn tortillas or other corn products, look for “non-GMO” on the label.

Enjoy the local produce while we still have a bit of summer left.

Wishing you a happy and safe Labor Day weekend!

Much love,
Health Coach Carol

“Alas, summer sun can’t last forever. The days will grow cooler and shorter, and our skin will once again pale.”— Sarah MacLean

Tips for a Sluggish Thyroid

August 24, 2023
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Food, Health

Lately, I’ve been getting lots of questions about the little gland known as the thyroid.

It seems to be underperforming for many of you.

Hypothyroidism—a.k.a. low thyroid—is way more prevalent in women than men.

And it’s no fun: Along with a host of difficult symptoms—fatigue, low mood, constipation, dry skin, fertility issues—a low-functioning thyroid can slow metabolic rate, making it easier to gain weight (and harder to lose it).

In fact, research suggests that people with mild to moderate hypothyroidism may experience a metabolic slowdown of 140 to 360 calories a day.

As if weight loss wasn’t hard enough, right?   

However, if you do have hypothyroidism, it doesn’t mean you should double-down on restriction, willpower, and strenuous gym labor.

That often fails.

Here’s what to do instead.

(And by the way, this is a good process for anyone looking to lose weight and/or improve their health.)

✅ Nail the basics.

Many people with hypothyroidism want to start with fairly intense and specific dietary changes they’ve read about on the internet.

Like most, those with hypothyroidism typically benefit more from simpler strategies, done with high consistency: Emphasize minimally processed foods, get regular physical activity, prioritize sleep, and eat slowly and mindfully.

(If these sound too basic, ask yourself how well you’re doing all these things consistently now.)

✅ Target specific nutrition issues.

Several deficiencies can contribute to hypothyroidism, making weight loss—and better health overall—harder.

Some common deficiencies that contribute to thyroid function include: iodine, iron, selenium, copper, zinc, and tyrosine. Eating a wide variety of whole foods is a great place to start when attempting to fill those nutritional gaps.

I can easily get stuck in a rut, eating the same fruits and vegetables day after day. Challenge yourself to be adventurous and try something “new” each week.

Or, if you’ve not been very consistent eating whole foods in general, begin today to make this a priority.

✅ Envision a hopeful future—then take action.

Develop a crystal-clear vision of what a healthier you looks like. Then begin embodying it. 

Action often drives motivation, not the other way around.

While every case is unique, practicing these simple strategies is a good way to begin to help your thyroid work more effectively.

If you’d like to continue the conversation on the topic of hypothyroidism and how it’s specifically affecting you, send me an email so that we can figure out a time to connect.

Much love,
Health Coach Carol

“When Diet Is Wrong, Medicine Is Of No Use. When Diet Is Correct, Medicine Is Of No Need.” – Ayurvedic Proverb

Healthy Anytime Toast

August 17, 2023
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Food, Health

Since my encounter with bar food last week, I’ve been focused on eating more plants.

I came across this idea to enjoy “toast” and get more veggies into my life at the same time.

Sweet potato toast.

The potato slice serves as the “toast,” upon which you pile on whatever sweet or savory toppings you like. It’s both delicious—and nutritious. (Sweet potatoes are loaded with healthful nutrients, particularly vitamin A and vitamin C.) 

How to Make It

Ingredients

  • 1 large sweet potato, scrubbed and cut into ¼” lengthwise slices (will yield about 4-6 slices)
  • 2 tsp olive oil

Directions

  • Preheat the oven to 400°F and line a baking tray with parchment paper.
  • Place potato slices in a bowl and toss with olive oil.
  • Arrange slices on a baking tray, being careful not to crowd them.
  • Place in the oven and bake for 15 minutes. Remove from the oven, flip the slices, and bake for 10 more minutes.
  • Once the “toasts” are baked, top them as you choose.

Some topping ideas:

🧀 🐟 Ricotta & smoked salmon (Tip: Add thinly sliced onions and a sprinkling of capers for some textural and flavor contrast.)

🥑 Avocado, goat cheese and tomato slices. This is what I topped my “toasts” with. Tastier than expected and had to have seconds. I would have smashed my avocado to make eating easier, but it wasn’t quite ripe enough.

🌰 🍓 Nut butter & berries

Leftover cooked sweet potato slices can be stored in the fridge for up to 4 days.

To reheat, sweet potato slices can actually be toasted in a toaster, as you would bread. I reheated mine in the microwave and that worked well too.

Depending on your toppings, these make the perfect snack or light meal.

Have fun getting creative with your toppings!

As we shift into another season…

Trying to create your new routine as we move into fall? Stuck with eating habits that just aren’t serving you? Need a reset and not sure how to begin?

Shoot me an email. We’ll set up a time to connect. I’ll help you get on the path to your best health—and life.

Much love,
Health Coach Carol

“Summer should get a speeding ticket.” —Unknown

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