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December 19, 2024

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make ever

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Christmas, Food, Health
December 12, 2024

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food. At the same time,

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Christmas, Food, Health
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

4 Tips to Gain Some Control of Your Life

October 13, 2022
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Health, Personal Development

As we approach the holidays and see Christmas decorations showing up in store aisles before Halloween, it can make us a bit, well, CRAZED.

How does this happen? Where do the days, months, years disappear to? 

Maybe it’s just me. I highly doubt it. It’s true what my dad told me years ago. The older I get, the faster the years seem to fly by.

My dad was a very smart man.

A word of truth to all of you who are control people: There’s not much that we can really control in life. (I’m only the messenger, so please don’t delete me from your Inbox.)

With that being said, there are some things we CAN control that will help us feel more at peace, even on the craziest of days.

These are simple. The key is remembering how to spend your time and energy.

4 Tips to Gain Some Control of Your Life

  1. Focus on what you CAN control. It might help to make a list so that you can refer to it on really challenging days. For instance, you can decide your mindset for the day, how you’ll best utilize foods that are available to you, how much you’ll move your body (even if you have limitations), when you’ll begin your sleep ritual so that you get a good night’s rest, the relationships you’ll nurture and those that you’ll release.
  2. When you don’t know what to do, do the next right thing. What can you do that takes 5-10 minutes that will help you move forward in your day? Perhaps you can write a quick note to a friend who could use some cheer, meditate or pray, wash the dishes from the last meal, take a walk around the block, read a few pages of a very good book, fill up your water container and take a drink, make a salad for later. Doing a quick and easy activity starts the momentum when you feel stuck.
  3. When things go way off track, give yourself permission to start over and let the guilt go. Life isn’t perfect for anybody, even though social media may lead us to believe a different story. Whether it was the pizza, chips, or disagreement with a coworker that brought you down, consider what pushed you to that point, then move on. Forgive, and go back to tip #2. Do the next right thing.
  4. Take some slow, deep breaths. When we get stressed, our breathing gets shallow, or we may even forget to breathe. Paying attention to our breath and exhaling slowly tells our brain that we are safe. We reduce the stress and anxiety that we are feeling.

Something else to keep in mind. I know many people that are grieving loss, battling illness, nervous about world affairs, and much, much more. 

As we take on a spirit of loving kindness, we help others feel better, whatever their circumstances.

People will wonder what you are up to. Keep them guessing.

Remember, you have control over your mindset.

Much love to you,
Health Coach Carol

P.S. Need coaching around this topic? Would you like to create a plan that sends you into 2023 with some well-established fitness habits? Let’s do this together!

“Let go of the need to control. Trust in the wisdom of a divine plan.”— Cheryl Richardson

5 Fall Health Tips and Nature Journaling

October 6, 2022
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Food, Fun, Health

As the weather cools a bit, the pace of our days tends to shift. Maybe not slower, but different.

Different means a change in wardrobe, activities, chores, comfort foods, exercise, priorities.

There’s much to do, and daylight is lessening.

Fall makes me want to stay home, go hiking, roast marshmallows, wear cozy sweaters, drink hot tea in the afternoon. 

Here are 5 tips to help you stay healthy and happy as we move into a quieter time in Nature.

  1. Dust off your crock-pot or instant pot and scout out a couple of recipes that are simple and abundant in veggies. Remember to use bone broth as a base, either homemade or store-bought. You’ll get more protein and health benefits.
  2. Enjoy some outdoor time doing things that make you happy. Hike the Dunes, go for a bike ride, sit fireside with good friends, take a walk around the block, visit a park and sit on a swing. Depending on your age, you could try the merry-go-round, but that can be a bit scary. (How did I not kill myself on that thing when I was a kid?)
  3. Stay hydrated. Many people remember to drink plenty of water in the summer, then neglect this healthy habit with cooler weather. If you’re feeling “off,” it could be dehydration. About half your weight in ounces is a good foundation for your water requirement. Adjust accordingly. If this is a challenge, get a fun container to help you keep track. Make a game out of it with those you live with. Water is necessary in every season to help you stay healthy.
  4. Beware of sugar intake and overload. It starts pre-Halloween and continues into the New Year. Nip it in the bud now, before it’s a problem that equates to increased illness, increased weight, increased blood sugar. Moderation in all things except for maybe vegetables. I’ve not heard of anyone overdosing on vegetables.
  5. Reprioritize your “To Do List” if necessary. I love summer and neglect many indoor projects to play outside. Now my priorities shift to getting stuff done. It may be time to clean out your fridge/freezer/pantry and stock it with staples that are better suited for seasonal cooking. Wardrobes sometimes need a clearing. Perhaps you can lessen some extracurricular activities and simplify your life a bit.

Nature Journaling

 Nature journaling is a great way to connect with the natural habitats near where you live. It’s the process of sketching, painting, and writing about natural subjects that you encounter while exploring the outdoors.

The neat thing about nature journaling is that it can be whatever you’d like it to be. There’s no wrong way to do it.

You can take a break from your hike, walk, or bike ride, and make notes or sketch something that catches your eye. 

The only equipment you need is a journal of some sort, and a pen or pencil. There’s usually a good selection of reasonably priced journals at stores like T.J. Maxx or Marshalls. Your supplies can include colored pencils and more sophisticated pens if you feel so inclined.

Remember, no rules. And don’t even try to make it perfect.

Need help with your fall priorities? I’m here for you.

Much love,
Health Coach Carol

“October, baptize me with leaves! Swaddle me in corduroy and nurse me with split pea soup. October, tuck tiny candy bars in my pockets and carve my smile into a thousand pumpkins. O autumn! O teakettle! O grace!”—Rainbow Rowell

Even Mr. Non-Compliant Eats These

September 29, 2022
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Food, Health

I discovered these crackers that are free of many ingredients that people may be sensitive to.

Made by Simple Mills, Organic Seed Flour Crackers are so good, even Mr. Non-Compliant (my hubby) finds them delicious and addictive.

They are gluten free, corn free, grain free, Paleo-friendly, and vegan.

Besides being tasty, the seed flour blend of sunflower, pumpkin, and flax, provides protein, fiber, and antioxidants.

These crackers make a healthy snack and go well with hummus or cheese.

This brand offers a variety of cookies, crackers, and mixes (muffin, brownie, pancake, etc.) made with simple, easy-to-pronounce, real, purposeful ingredients. 

Nothing artificial.

Part of their mission statement: “Clean, nutritious foods, for a greater life. It’s that simple.”

I’ve found Simple Mills products in local grocery stores, health food stores, Vitacost website, and the Simple Mills website.

It’s important to have healthy, tasty snacks available for those times when the snack monster appears. Being prepared is key.

My complaint: the box isn’t big enough. The crackers disappear quickly, especially when Mr. NC finds the box in the pantry.

Root Vegetables

‘Tis the season for root vegetables. Potatoes, carrots, beets, and onions, to name a few, are the stars of autumn.

They are delicious roasted, as well as in soups, stews, and as accompaniments to a variety of roasts. 

Mr. Non-Compliant is a fan of roasted root vegetables—with the exception of beets.

We have a deal. I won’t make him eat beets, and we both avoid cauliflower.

There are plenty of vegetables to choose from, and we don’t have to like them all.

If you’d like to learn more about root vegetables, here is the link to an article that I recently wrote for Get Healthy. You’ll find a simple recipe too. Root Vegetables

Sending love,
Health Coach Carol

Q. Why was Frosty standing in front of the carrots in the grocery store?
A. He was picking his nose.

Thanks for the laughter, Michelle.

Roasted Root Vegetables

September 29, 2022
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Everything Else, Recipes

(The following recipe was written for and published in the September 16, 2022 edition of Get Healthy, a publication of The Northwest Indiana Times.)

Ingredients

  • 2 pounds (or so) of various root vegetables, peeled or scrubbed and cut into 1-inch pieces. Carrots, potatoes/sweet potatoes, red onions, beets, turnips, whatever combination you like best, or try a “new” vegetable
  • 1 head garlic, cloves separated and peeled
  • Extra virgin olive oil
  • Kosher salt
  • Ground black pepper
  • Balsamic vinegar (optional)

Directions

Preheat oven to 400°F. Toss cut vegetables and garlic cloves in a bowl with a light coating of extra virgin olive oil and salt, and pepper to taste. Spread the vegetables in a single layer on a baking sheet or stoneware pan (my favorite) or two, depending on the amount of vegetables you have. Roast the vegetables until tender and golden brown, stirring occasionally, about 45 minutes to 1 hour. If desired, drizzle with extra virgin olive oil or balsamic vinegar for more flavor, before serving.

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