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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

Look for the Bright Spots

January 11, 2023
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Fun, Health

It’s been almost 2 weeks since we’ve celebrated the newness of another year. Perhaps you’ve set up some small action steps that lead to a positive change.

Keep in mind, this could be about anything, not only health and fitness related goals. 

Whatever the case may be, how are you doing with them? Are you tracking your successes? Are you stuck in a mindset of failure?

About 99% of the time, when I talk with clients and friends, I first hear about the “mess-ups” that happened.

True confessions.

I don’t ask. They just tell.

My response to whatever I hear is, “What went well for you? What did you do that you feel good about?”

It’s much more fun and beneficial to uncover positive accomplishments. Nothing is too small to note. Every win counts.

Next time you feel as though you’ve “messed up,” try looking for the bright spots. Odds are that you’re doing a much better job with reinforcing your new habits and sticking to your commitment than you think. By focusing on the bright spots, you maintain forward momentum. You’ll feel successful and accomplished.

If you’d like a Bright Spots Tracker to help you practice this, shoot me an email telling me of a success you had this week, and I’ll send it to you.

A Little Goes a Long Way

Movement, that is.

Just in case you’ve committed to going to the gym, walking, swimming, playing volleyball, etc. and are struggling, know this: Anything is better than nothing.

And since consistency is key, discovering movement that you enjoy is critical.

Check out the wide range of possibilities and go for it. Do what you can and build upon that. 

Even walking 15 minutes a day 4 times a week is beneficial.

Exercise adds to longevity. It reduces the risk of cancer mortality, cardiovascular mortality and all-cause mortality.

For example, there is a 14% decrease in coronary heart disease for those who exercise 150 minutes per week compared to those who do not exercise. 300 minutes a week lowers the rate to 20%.

At my gym, I always see the 3 Musketeers, as I call them. Three women who do a class or two a day, usually together. They are older than me. They have fun. They keep moving so that they can move. I aspire to be like them, and hopefully will age just as gracefully.

Trying to figure out what is possible for you? Let’s talk.

 Much love,
Health Coach Carol

“Just for the record darling, not all positive change feels positive in the beginning.” —S. C. Lourie

5 Ways to Stay Committed to Your Goals

January 5, 2023
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Health, Hope, Personal Development

We’re into another year in what seems like a flash.

Even if I didn’t look at a calendar, I’d know this.

How, you ask?

BECAUSE MY PARKING SPOT IS NOW OCCUPIED WHEN I GO TO THE GYM. 

I go to my same classes, at the same time of day, and I typically park very far from the entrance.

No more parking spot. So, I now park even further from the entrance.

Good news is that I get more steps into my day.

Good news is that more people are exercising.

Bad news is that in a few weeks, I’ll get my parking spot back.

It’s a pattern that I’ve witnessed for decades.

The excitement of the new year and goals of getting healthy tend to go by the wayside when real life takes over. It’s easy to fall into familiar patterns that often don’t serve us.

If they did, we wouldn’t have the desire to change them.

Today, I give you 5 ways to stay committed to your health (or any) goals, even when you don’t feel like it, life gets really messy, you lose hope and feel like nothing’s working or you absentmindedly eat an entire bag of cookies/chips/fill in the blank.

  1. WHY do you have the desire to get healthy or lose weight or whatever it is you’d like to do? Now, go deeper, with that WHY. Then, go even deeper. You know you’ve hit the real reason WHY when it almost (or does) make you cry. Getting clear on the REAL rock-bottom reason you’d like to accomplish your goal is key to making it happen. When you get off track for any reason, go back to the big WHY.
  2. Remember to practice one small activity at a time that takes you in the direction of your commitment. When you figure out what that is, put it into your calendar or it won’t happen. If you tell yourself you’re going to walk 10 minutes 3 times a week, schedule those times and keep the dates. You’re important!
  3. When you mess up (because we all do) admit it and begin again immediately. You’re in good company so don’t beat yourself up over it. Do not wait until Monday or after another social gathering or when the birthday cake is gone. Now is the only time we have. Make it count.
  4. Be flexible. If you decide on a plan that isn’t working for you, adjust accordingly. Sometimes we set unrealistic expectations for ourselves. It’s best to set yourself up for success, master one thing, then add another desirable habit.
  5. When you feel stuck, do an activity for 5-10 minutes that gets you back on track toward your big WHY. Even the tiniest action can get the momentum going again.

Need help with your big WHY? Email me and we’ll set up a time (for about 30 minutes) to figure it out together. It’s my New Year’s gift to you! WHOOT WHOOT! 

Oh, and my word for 2023 is…CLARITY. If you haven’t chosen your word for the year, it’s not too late. Go for it! Then practice living it.

May 2023 bring you health, happiness and clarity.

Much love,
Health Coach Carol

“Many people think they lack motivation when what they really lack is clarity.” – James Clear

Wishing You a Happy, Healthy 2023

December 29, 2022
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Health, Personal Development

It’s that time of year when we think about starting something new.

Perhaps even a resolution. Or three.

Here’s a tip: decide on a small daily action that you are highly committed to sticking with, rather than a big resolution.

Something measurable and specific, like starting each day with a glass of water. (Rather than losing weight.)

Trying one new-to-you vegetable a month. (Instead of eating healthier.)

Or reading a book about an interesting person or topic for 10 minutes most days. (As opposed to reading 20 books a year.)

By choosing one small, committed action that you can stick with, you’ll experience change that lasts. 

And leads to you being your best.

Another option is to choose a word that you’d like to live into for 2023. I’ve yet to choose my word.

I’ll be spending some quiet time in the next few days to reflect on the past year and consider my plan for the next one.

Perhaps you’d like to set time aside to review the year and all that you’ve experienced. What went well and what would you like to do differently?

I wish you all the best as we move into 2023 together.

Much love,
Health Coach Carol

“Tomorrow is the first blank page of a 365-page book. Write a good one.”—Brad Paisley

Hachiya, Winter and the Movie

December 22, 2022
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Christmas, Family, Food, Health

Curiosity got the best of me. This week I tried the heart-shaped Hachiya persimmon fruit. 

I allowed it to sit for several days to ensure that it was fully ripe.

Since the peeling was tough and came off easily, I removed it. The fruit was soft and sweet and reminded me of a mango in flavor and texture. 

The idea of baking something with persimmon floated through my head, however since I have yet to bake a single Christmas cookie and am still in the process of decorating the tree, I let that idea keep floating along.

And Mr. Non-Compliant isn’t a fan. I’d best stick with baking traditional goodies like chocolate chip cookies. Mr. NC tells me that Santa likes those best.

I don’t have the heart to tell him that chocolate chip cookies aren’t Christmas cookies…oh well.

As I look out my window onto Persimmon Street, I wonder if anyone who lives on that street has ever tried a persimmon.

Curious.

Welcome Winter

It’s officially winter and the forecast for the next couple of days is right in line with the seasonal shift.

Lots of blowing snow followed by extreme cold.

Apparently, everyone in my neck of the Region is listening to the forecast. Thinking that I’d beat the crowds at the grocery store yesterday morning (around 9:00), I was shocked to find the parking lot packed and the lines so long that I couldn’t see the end.

After surveying the situation, I decided to revisit later in the day when I wasn’t trying to play beat the clock.

If you still need to shop, remember to view it as an opportunity to practice the art of patience.

Movie Update

For the record, the votes were split as to whether Die Hard is a Christmas movie. Since in my family the vote is 3:1, I gained a little ground with the 50/50 split.

Thank you for participating in this important process. We agree to disagree, or we agree, depending on which stance you take.

As you celebrate the season, savor the flavors of all the deliciousness that accompanies the festivities.

When it comes to the goodies, chose wisely and only eat it if it’s AMAZING! 

I wish you and your family a Merry Christmas and Happy Hanukkah.

Be careful out there.

Much love,
Health Coach Carol

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” –-Edith Sitwell

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