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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

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

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

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

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

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

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

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

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

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

Pumpkin Pie or Pumpkin Caramel Flan

Last week I’d mentioned that Mr. Non-Compliant seemed to have designs on a pumpkin caramel flan.

Turns out that he left the flan recipe out because he thought I would enjoy it. I used to think that flan was a plain and rather unexciting dessert.

As I’ve matured, I enjoy a taste of it now and then. He’s always loved it. 

Guess he’s got more mature taste buds than me.

When I asked him what he’d prefer for today’s dessert he replied, “Pumpkin pie, of course!” He’s a purist and adding pumpkin and caramel to flan is, well, very wrong.

That’s what I thought. Lucky for both of us, I made pumpkin pie.

He’s grilling the turkey over charcoal. I’m making the sides—mashed potatoes, sweet potato casserole, cranberry sauce, cranberry jelly (out of the can, for Mr. NC), green beans with mushrooms, gluten free stuffing and of course, pumpkin pie.

It’s our traditional Thanksgiving meal.

Saturday I will make the traditional turkey pot pie.

It’s all amazing.

Thank you for faithfully following my blog this year. I appreciate you!

Wishing you and yours a day of amazing food, happy times, and many blessings.

With much gratitude and love,
Carol

“My wish, for you, is that this life becomes all that you want it to… And while you’re out there getting where you’re getting to I hope you know somebody loves you, and wants the same things too.”—Rascal Flatts

Tips for Thanksgiving Preparations

So much to do, so little time.

I bet I’m not the only one who’s thinking this right now.

However, I’ve always managed to get everything done enough so that we could enjoy a delicious (and fairly compliant) Thanksgiving meal. Interesting how that works.

We are one week away from the big day, and there is plenty of time to calmly prepare for the feast.

Here are some tips to help you. And yes, I plan on taking my own advice.

  1. Take about 10-20 minutes to make a list of what must happen in order for you to be ready for Thanksgiving festivities. This could include things like when you’ll grocery shop, menu planning, getting your house in order, food assignments if you’re hosting a pitch-in, decorating. Plan your work, then work your plan.
  2. Usually there is competition for refrigerator space once I bring home the turkey. If you can relate, toss items out now that are outdated and taking up valuable space. Eat or freeze leftovers that you won’t need once you enjoy the feast. This will help eliminate frustration a week from now.   
  3. Don’t underestimate the power of 10 minutes here and there throughout your day. While there may be the temptation to sit idle or scroll social media, return to your To Do list and knock off a simple chore. Another option is to relax and intentionally make that your idle or social media time. Planning to waste time is not time wasted.
  4. Remember to plan your meals for the days prior to and after Thanksgiving. Make sure you have the necessary ingredients to make the turkey pot pie, for example. Ok, that is specifically a reminder for me since it’s our Saturday dinner tradition. Have fresh fruit and vegetables handy for lighter snacking to help offset all that pie.
  5. When you start to feel panicky, go do something physical. Take a walk or run, vacuum, head to the gym, rake leaves (I have plenty if you need some to rake). Or practice some deep breathing exercises to calm you.
  6. If you have a frozen turkey, allow 1 day in the fridge for each 4-5 lbs. for thawing. I ordered a fresh turkey from Whole Foods and scheduled the pickup time online. Easy!
  7. Ask for specific help when you need it. People are usually happy to help you if they know what to do.
  8. Still too much to do, cook, prepare? Get real and cut back. Let go of perfection. You’ll have a more enjoyable day with family and friends.
  9. No matter what happens, be grateful.
  10. If you found this post to be helpful, please share it with your friends. They’ll be happy that you thought about them.

So that stinker Mr. Non-Compliant (my hubby) left me a recipe for pumpkin caramel flan. He loves pumpkin pie and he loves flan. Looks as though he’ll have to choose because he’s only getting ONE dessert. 

Guess he figured that it doesn’t hurt to ask.

I’m betting he’ll stick with the pie. Stay tuned…

Wishing you a blessed pre-Thanksgiving week.

Much love,
Health Coach Carol

“Everything changed when I switched from saying ‘I have to do this’ to ‘I GET to do this.'” — Charlotte Eriksson

Versatile gourd adds fiber, flavor and health benefits to fall foods

(The following article was written for and published in the October 13, 2021 edition of Get Healthy, a publication of The Northwest Indiana Times.)

You know it’s fall when pumpkin spice makes its appearance in everything from coffee to donuts to maple syrup. I even spied seasonal Pumpkin Spice Cheerios the other day. The popularity of adding pumpkin to a variety of beverages and foods increases from September through November, peak pumpkin harvest season in the Midwest.

Pumpkin is a winter squash that is delicious and offers numerous health benefits. While thought of as a vegetable, it is technically a fruit since it is a product of a seed-bearing structure of a flowering plant. Vegetables are edible parts of plants, such as leaves, stems, and roots.   

There are over 100 varieties of pumpkins, including blue pumpkins, mini pumpkins, white pumpkins, giant pumpkins, and flat pumpkins. All varieties are edible; however, some are tastier than others. The best pumpkins for eating are often labeled “sugar” or “pie” pumpkins. They’re typically smaller than carving pumpkins, are less fibrous, and the flesh is dense and sweet. The Libby company uses a variety known as Dickinson to make its canned pumpkin.

Pumpkins and their seeds rank high on the nutrition scale. Besides looking very festive, the pumpkin is full of fiber and low in calories. Fiber helps us stay full longer, aids in healthy digestion and keeps us humming. A small amount of 100% pure canned pumpkin helps doggy digestion too. Beware of brands that have added sugar.

Pumpkins contain potassium, various minerals and vitamins A, C and E. Health benefits include a boost to the immune system and reduced inflammation. Inflammation in the body can lead to a variety of chronic conditions including cancer, heart disease, arthritis, and type-2 diabetes.

The carotenoids, which give pumpkins their bright orange color, offer protection from certain cancers and heart disease. These compounds also lower the risk of cataracts and macular degeneration. The alpha-carotene component may slow the aging process.

Pumpkin seeds contain zinc, magnesium, carotenoids, fiber and vitamin E. They also help protect against disease and reduce inflammation.

Should you decide to go on a search for your Great Pumpkin, you’ll most likely be coming home with a Howden, Connecticut Field, or Jack-O’Lantern variety. These are the old-time favorites for decorating and carving jack-o’-lanterns.

Pumpkin flashback. When I was about ten years old, my dad grew a pumpkin that weighed somewhere in the neighborhood of forty pounds. Together we had carved a very scary jack-o’-lantern. It glowed from our front porch on Halloween night. At some point during the treating festivities, a trick was played, and my jack-o’-lantern disappeared. Mom called the police to report the theft, but since we didn’t have enough sound evidence for a description of the pumpkin (it was big and orange), or the pranksters (they were in costume), no arrests were made. I later saw what I believed to be my pumpkin in the middle of the street, made into purée. No sugar added.

If you’re looking for fresh pumpkin to cook or bake with, you may consider visiting a local farm or farmer’s market to get the best variety for your use. I’ve noticed smaller varieties in the grocery marketed as pie pumpkins, as well as assorted decorative pumpkins. My favorite way to buy pumpkin for baking is to visit the baking aisle and pick up a can of 100% pure pumpkin. This is not to be confused with canned pumpkin pie filling, which is typically sweetened and made with spices like cinnamon, clove, allspice and ginger. 

Should you need only a portion of your canned pumpkin, store any remaining in an airtight container for up to five days. Alternatively, you can freeze canned pumpkin in an airtight container for up to three months.

Ways to get more pumpkin in your diet: add pumpkin purée to soup, pasta sauce, stew or chili to increase the nutritional value (it will not significantly alter the flavor); use it in place of oil in a bread or muffin recipe; add some to a bowl of oatmeal, pancake or waffle batter, protein smoothie, or plain Greek yogurt; try it in your hummus recipe. Of course, pumpkin pie is an all-time favorite. Enjoy the flavor with less fuss and fewer calories by making crustless pumpkin pie or pumpkin custard.

While fresh pumpkins are only available for a short season, keep in mind that you can enjoy the goodness of canned pumpkin year-round, long after the pumpkin spice lattes and Pumpkin Spice Cheerios have disappeared.

Advice From A Pumpkin: Be Well-Rounded. Get Plenty of Sunshine. Have Thick Skin. Keep Growing. Be Outstanding In Your Field. Think Big.

The Outward Olive

Today I bring you some happy news about fat.

(It’s okay to cheer about this.)

Olive oil is a healthy monounsaturated fat that is good for you to consume. Experts agree that it may be the healthiest oil on the planet!

Especially extra virgin olive oil. 

Extra virgin olive oil (EVOO), part of the Mediterranean diet, is a traditional fat that has been a dietary staple for some of the world’s healthiest populations.

Benefits of EVOO include reduced inflammation (inflammation is responsible most illnesses/diseases), reduced risk of stroke and heart disease, lower blood pressure, reduced joint pain/swelling from rheumatoid arthritis, and antibacterial properties.

 You don’t need much in a day to experience the health benefits. 1 ½ to 2 tablespoons is a good amount. Keep in mind that it’s a high caloric food.

Use EVOO on your salads, veggies, fish, in place of butter, mixed with some balsamic for bread dipping. I often use (unflavored) EVOO in my baked goods with delicious results.

It’s important to buy the right kind of olive oil. Extra virgin olive oil is the healthiest. Be sure that it is not diluted with other refined oils, so check the label for ingredients and quality certification.

When you’re looking for the best quality extra virgin olive oil, check out The Outward Olive, located in Crown Point, Indiana. They recently opened a tasting room and it’s fabulous!

They have oodles of flavors of EVOO and vinegars to try before you buy.  

How great it is to experience tasty AND healthy.

Jim and Kristina DeRolf and their four daughters are the owners of this beautiful business. They have a variety of other delicacies and gifts available too. 

From their website, “We have decided to offer only the highest quality of premium olive oils and vinegars. All of our products are hand crafted and hand bottled, vegan, made to order for maximum freshness, made from all natural flavorings, and are third party tested for both quality and purity.”

If you’re not local, not to worry. They will assist you with your personal order or help you design a gift basket and ship it. You just won’t get to taste. 🙁

To learn more, here’s the link to their website: https://theoutwardolive.com/

Experience a bit of the Mediterranean right here in the Midwest. Bon Appétit!

Much love to you,
Health Coach Carol

“To be outward is to live. …our purpose is greater than our fears.”—The DeRolf Family