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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

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

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

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

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,

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

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

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

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

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.

Raw Honey is Good

I’m with Winnie the Pooh when it comes to honey.

Although, I don’t recommend eating pawfuls of it from a honey pot.

To get honey’s natural health benefits, look for raw or unpasteurized.

Raw honey has some healing properties (may help with sore throats, stomach flu, digestion), strengthens the immune system and has antiseptic properties when applied to wounds, burns, and other skin conditions. Raw honey is Nature’s Neosporin. 

Local raw honey may be beneficial for pollen allergies. Any raw honey that is harvested nearby where the same sort of plants are blooming at roughly the same time can be considered local. Try taking a teaspoonful daily.

Bees really are very busy. A colony of bees can visit up to 50 million flowers each day, with as many as 60,000 bees in each colony.

To make honey, worker honeybees fly up to 5km searching for flowers and their sweet nectar. Usually, they’ll visit between 50 and 100 flowers per trip.

This explains why there are so many benefits to enjoying raw honey. Botanicals have provided healing properties for centuries. Bees are gathering all this goodness to make their unique blend of honey.

Impressive.

Tip: Young kids are more prone to acute coughs because they’re still developing their immune systems. If your two-year-old develops a cough, give them honey. Mix a teaspoon into warm water and give it to your child to drink daily until the cough has gone away. Children under the age of 2 should not consume honey, as there could be bacteria present that could make them sick.

A teaspoon of raw honey added to your lemon water, herbal tea, drizzled over fruit or Greek yogurt, or enjoyed on its own, is a healthy way to sweeten up your day and get a boost of energy. 

Recipe alert: I like to add my teaspoon of honey to a salad of mixed greens, blueberries or pear slices, goat cheese, walnuts, extra virgin olive oil and lemon juice. Toss to combine.

I’m thankful for bees. And their honey.

Much love,
Health Coach Carol

“A day without a friend is like a pot without a single drop of honey left inside.”– A. A. Milne     

Savor the Season

Here in the Midwest, it’s finally safe to plant flowers and vegetables without fear of frost.

We hope. I’m going to risk it.

The daffodils and tulips are done for another year. My lilac bushes are fragrant and their beauty is short-lived.

My peonies are going to open in the next week or so, depending on the warmth of our days. 

I have rhubarb growing that’s ready to be harvested and made into something tasty. Fortunately, it returns faithfully each year.

The flowers, vegetables and herbs are calling my name. It’s a beautiful time of year.

If you enjoy fresh herbs and vegetables, I encourage you to plant a garden.

You may not have much space; however, you may be able to have a few herb pots on a sunny patio or tuck a tomato plant or two into your flower bed.

Have fun getting creative.

It’s fascinating to see what develops from a plant when you add some water and sunshine.

If you’re an accomplished gardener, then you’re most likely well ahead of the game. You have your garden mapped out, have seedlings started in a warm window and will enjoy your first tomato by early July, if not sooner.

My dad always planted a huge garden. I didn’t appreciate it as a kid on the farm, since I had the chore of weeding. Swore I’d never grow up and plant a garden.

Never say never and never swear.

Although I’m not the meticulous gardener that he was, I do the best I can and enjoy whatever happens to grow. I now find satisfaction even in the weeding. It’s a wonderful form of meditation for me. 

Guess I’ve grown up to be my father, the farmer’s, daughter.

Whatever beauty you find this spring, take time to enjoy it. The seasons pass much too quickly.

Sending you love,
Health Coach Carol

“The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul.” – Alfred Austin  

A Simple Morning Ritual

If you’ve watched television recently, perhaps you’ve noticed that not a commercial segment passes without the mention of a prescription drug.

Or at least it seems that way to me.

Sometimes several drugs are mentioned before regular programming resumes.

The list of side effects seems just as bad, if not worse, than the ailment that the drug is supposed to cure.

There was a day when drug companies were not allowed to market on television or in magazines.

Obviously, times have changed.

As pharmacist turned health coach, this is disturbing.

Of course, I’m thankful that there are so many treatments available for acute and chronic illnesses and diseases.

In my ideal world, we’d see more commercials that encourage a life of quality using alternative practices, such as food and exercise.

When was the last time you saw a commercial about the healing effects of fresh fruits and vegetables? 

Exactly.

Bet you remember the last time you saw a commercial for a fast-food restaurant.

Thanks for reading to this point and please hang with me. I’ll hop off my soapbox now and get to the good stuff.

I’ve been practicing this morning ritual for months. I am the experiment, along with my family.

When results are positive, I share it with you.

 First thing in the morning, drink 16 ounces of lemon water. You can enjoy it throughout the day as well, however it’s the perfect way to hydrate and rid your body of excess toxins that have accumulated while sleeping.

Here’s the recipe: Squeeze ½ a fresh lemon (or 2 limes) in 16 ounces (2 cups) of room temperature or cool water.

Wait 15-30 minutes before consuming any other food or drink. Some of you (and I used to do this) may be adding the lemon juice to warm or hot water. Benefits of the lemon juice are optimal in room temperature or cold water.

By the way, even Mr. Non-Compliant is going along with this healthy habit.

Benefits are numerous and include:

  • Hydration with vitamins and minerals, so also excellent before and after exercise
  • Increased vitality for mind and body
  • Aids in weight loss
  • Strengthens the immune system
  • Helps improve digestion and reduces acid reflux and kidney stones
  • Alkalizes the body, which may be beneficial for relieving chronic pain, boosting bone health and protecting against disease
  • Keeps skin glowing
  • And much, much more 

If desired, you can add one teaspoon each RAW honey and freshly grated ginger to the lemon water. This is even more healing.

Note: While some may have concern about tooth enamel, lemons and limes are highly alkalizing in your mouth and body. If you’re nervous, drink it before brushing your teeth, use a straw, rinse or brush after drinking. Keep in mind that coffee, red wine and tea weaken tooth enamel, as well as orange juice, sodas (diet and regular), some sports drinks, foods with a high sugar and starch content.

Cheers to the lovely lemon.

Much love,
Health Coach Carol 

“Lemon water is the perfect way to hydrate, purify, and revitalize your body each morning. Water coming straight from the tap or a bottle has lost its vitality and its innate living structure. By adding fresh squeezed lemon juice, you “wake up” the water and bring it back to life. This allows it to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.”—Anthony William

Baby Angelos Turns Two!

For those of you who have been following my blog for the past 2 ½ years, you may recall my weekly posts about the size of my friend’s baby in utero compared to various fruits and vegetables.

Baby Angelos recently celebrated his 2nd birthday, and I thought it would be fun to share his latest stats.

For starters, he’s no baby. He is quite the little boy, 33 pounds and 3 feet tall. Rough and tumble and had to have a few stitches by his eyebrow a few weeks ago. (No wicked scar.)   

His dad tells me, “Because of your coaching and 52-week column, he is a voracious eater of fresh organic fruits and veggies…about to start a GoFundMe to pay the Whole Foods bill!”

What can I say? Happy to hear it. Just doing my job.

His favorites are carrots, peas, pineapple, watermelon, apples, Sumo oranges, strawberries.

And just so you know, he’s a normal 2-year-old. At his birthday party I witnessed him slamming down his chicken fingers and French fries dipped in ketchup, also known as the “sauce.”

When a cute little girl wanted to take him by the hand to go play, he begrudgingly left his food behind with a French fry in tow. He kept turning around to make sure no one took away his plate.

When he’s not busy learning how to read and increasing his vocabulary, he loves playing with his work bench and hammers, aka boom-booms.

I suspect he’ll soon be looking for some part-time carpentry work to help pay his WF’s bill.

Happy 2nd birthday to Angelos!

Peas are Good

If Angelos likes them, we probably ought to be eating them too.

Green peas are a great source of plant protein and fiber. One-half cup contains 4 grams of each. They are rich in antioxidants and a good supplier of essential vitamins and minerals.

No wonder the bunnies like them so much. I’ve yet to have success growing peas. The bunnies think I plant them for their snacking pleasure.

Peas have a low glycemic index and support healthy blood sugar control. 

Some may have a difficult time digesting peas. If this is you, try eating small amounts (1/3 cup or less) of them at a time. As you slowly make them a regular part of your diet, your body will hopefully get used to them and you may even be able to increase portion size.

Here’s an easy recipe I found from Medical Medium. I bet Angelos will like it.

Sweet Pea Dip

Ingredients:

  • 1 cup peas, fresh or defrosted
  • 1 medium-sized avocado, peeled, pitted and dice
  • 3 tbsp lemon juice
  • 1 garlic clove, roughly chopped
  • 1/4 cup fresh cilantro + more for garnish
  • Salt and pepper to taste

Directions:

Place the peas, avocado, lemon juice, garlic, cilantro, salt and pepper in a food processor or blender and blend until smooth. Taste and adjust seasoning.

Wishing you the most marvelous May.

Much love,
Health Coach Carol

 P.S. If any of you have young sons and haven’t heard “Watching You” by Rodney Atkins, check it out on YouTube.

“I’ve been watching you dad, ain’t that cool? I’m your buckaroo, I wanna be like you.
And eat all my food and grow as tall as you are. We like fixing things and holding mama’s hand. Yeah we’re just alike, hey ain’t we dad?”—
Rodney Atkins, “Watching You”