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April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

admink
Food, Fun, Health
April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

admink
Family, Food, Health, Personal Development
April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

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Health
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

admink
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

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

Harvesting the Balance of Autumn

September 21, 2023
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Health

September 23rd ushers in the autumn equinox, a time when day and night are in perfect balance.

It also opens the official season of cozy sweaters, pumpkin spice (everything), and the raking of leaves. The world around us slowly begins its transformation into a canvas of amber, gold, and crimson.

Summer was generous this year in the Region. Warm, vibrant, and full of activities. But like all good things, it had its moments of scorching heat and relentless humidity.

We now look to experience the cool, calm, balance of autumn. 

I’m always torn. I adore the warmth and freedom of summer, yet I’m equally drawn to autumn’s shifting rhythms and vibrant colors.

I also like wearing cozy sweaters and cowgirl boots. Mr. Non-Compliant can rake the leaves.

Unless you’re nestled somewhere in the tropics of endless summer, I bet you’re feeling the same pull towards this season of change.

As we stand on the cusp of this equinox, what are some of the memories you made this summer?

Maybe you had some adventures planned. Did they pan out? Were there moments of unexpected joy or perhaps some that required a rain check?

Take a few moments to think about the last several months.

Whatever your reflections, it’s alright. If the summer’s whirlwind left you a bit disoriented, autumn is your chance to find your footing again.

If you’re wondering how the year seems to be slipping by like sand between your toes, I urge you to take a moment to reflect on what truly matters.

Who and what warms your heart as we make our way into the chill of the coming months?

Perhaps you can take the adventure that you didn’t have time for during the summer, begin the special project that you’ve been putting off, try that Zumba class everyone’s raving about. 

Or just be still. 

This is all intertwined with our “Deep Health.” Every sunset, every breeze, every sip of that pumpkin latte affects our well-being.

True health isn’t just about the numbers on the scale or the steps on your activity app.

It’s about feeling grounded, cherishing connections, and savoring the simple joys.

If you’re seeking a path to weave autumn’s magic into your wellness journey, remember, I’m just a message away. 🍂🍁

Much love,
Health Coach Carol

 “Life starts all over again when it gets crisp in the fall.”—F. Scott Fitzgerald

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