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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.

Guess What I Caught Mr. Non-Compliant Eating

About a week ago, I walked into the kitchen and saw Mr. Non-Compliant (my dear hubby) eating breakfast.

Up-close inspection revealed that he had a bowl of Greek yogurt, the plain unsweetened variety, with a bit of granola sprinkled in, and a sliced apple on the side.

“Really? You put this together all by yourself?” I said. “Who ARE you?”

Now, to be clear, I’ve seen him eating Greek yogurt and granola before, but usually with a generous amount of honey (he’s been cutting back on the honey over time), and a piece of toast in place of the apple. 

I was in shock.

“Are you ruining your reputation?”

“Oh, don’t worry,” he replied ever so calmly. “I’ll make up for it later.”

And he did. I witnessed him gleefully enjoying a brownie later that day.

The point of this brief exchange is to give you hope. Hope for you and/or the people you live with, as you practice eating more nutritionally dense foods in place of some that aren’t.

The apple and toast are both carbohydrates. The difference is that the apple—a complex carbohydrate—will not spike his blood sugar like toast, offers a wider variety of nutrients, and even has fiber. (He won’t eat whole grain bread.)

This was huge.

He’s learned that he must eat some protein at each meal, less added sugar is better, and carbohydrates in the form of fruits and vegetables is preferred over foods made from white flour.

He still enjoys his treats, however, a little goes a long way. Many foods that he was used to eating on a regular basis are too sweet. His taste buds have adapted and are now happy with less. 

I saw an article on dessert-inspired breakfasts: Boston Cream Pie doughnuts, Tiramisu pancakes, Carrot Cake waffle breakfast sandwich. None of those are happening in my kitchen, and Mr. NC is fine with that.

It is possible to change your taste buds with a bit of patience and conscientious eating.

Cheers to your progress!

Much love,
Health Coach Carol

 “You will find that your taste buds have a memory of about 3 weeks.”—Neal D. Barnard

Treat Your Taste Buds to This Simple Green Salad

As warmer days make their appearance, we tend to trade our hearty soup recipes in for light, bursting-with-flavor salads.

By increasing fruit and vegetable intake, and introducing a variety of produce, we can strengthen the immune system by diversifying the gut microbiome, or “good” bacteria. 

This salad is perfect for a light lunch or even a snack. Add grilled chicken to make it a more substantial meal. 

 Mixed Greens with Goat Cheese and Blueberries

Fill your favorite salad bowl with a mixture of greens. I used mixed spring greens, arugula, and buttercrunch. Crumble goat cheese (or your favorite soft cheese) and add a handful of blueberries to the greens. Toss first with extra virgin olive oil, then add fresh lemon juice and a bit of salt to taste. The sweet blueberries balance out the tart goat cheese and lemon juice. When sufficiently tossed, top with sunflower seeds or chopped nut of your choice.

For dessert, a honeycrisp apple. If you eat apples and don’t have the gadget in the picture, it’s time to invest in the apple corer slicer. With one quick swoop, the apple is ready to eat.

Confession: when I buy greens, I often get the organic varieties that are washed and ready to eat. They come in those recyclable plastic containers. I’m trying to bring home less plastic, however I eat more greens when it’s quick and easy. Still a work in progress here…   

Sautéed Vegetable Mix

This week I also made a side dish with some veggies that were hanging out in my vegetable bin.

It was quite a colorful combo and Mr. Non-Compliant commented on how much he liked them. Yes, you read that correctly. He is enjoying his vegetables these days.

I sautéed Vidalia onion, zucchini, red cabbage, and rainbow Swiss chard in coconut oil (avocado oil is good too, since it is stable when using high heat) until tender. Before serving, I sprinkled on some Tajín Clásico Seasoning, a unique blend of 100% natural chili peppers, lime & sea salt. You could sprinkle with your favorite seasoning, or salt and pepper.

Remember to find something “new to you” in the produce section this week. Have fun creating a simple colorful salad or side dish.

Cheers to colorful and delicious eating,
Health Coach Carol

“Food is not simply organic fuel to keep body and soul together, it is a perishable art that must be savored at the peak of perfec­tion.” – E.A. Bucchianeri

Six Tips to Make Gardening Easy and Fun

Depending on where you live, it may be time to plant a garden.

We are now frost free in Northwest Indiana. Allegedly.

We’ll see…

The rule of green thumbs around here is that it’s safe to plant after Mother’s Day. 

Grateful for the warm days of late and hoping that the sun sticks around.

Whether you have a green thumb or not, a generous area to plant a garden or only a patio, are a seasoned gardener or a rookie, here are a few tips to help inspire you and cheer you on to gardening greatness.

Tip #1

Gardening is supposed to be fun and relaxing. If any of these ideas cause you to cringe because it’s “one more thing to do,” then become good buddies with someone who always grows too many tomatoes and cucumbers. You’ll enjoy fresh produce without the stress. Or visit your local farmers market.

Tip #2

If you’re new to gardening and aren’t sure what to plant, consider growing a few herbs in containers. Fresh herbs add a delicious twist to salads, dressings, and recipes. They’re easy and attractive. Common herbs to grow: basil, parsley, rosemary, cilantro, chives, thyme, sage, mint (this one spreads and comes back every year, so it’s a good idea to only grow it in a pot).

 Tip #3

Seeds take several weeks to get off to a good start. Serious gardeners plant seeds indoors in the early spring so that they can move the plants to the soil once it’s warm. If that’s not you (it’s not me either) plant seedlings from a garden center that are already big enough to distinguish from the weeds.

Tip #4

Choose vegetables that you enjoy eating and maybe one that you are not familiar with. Last year I grew okra for the first time and was fascinated by the way the vegetable grew from a beautiful flower. Remember to get your hands in the dirt to promote a diverse gut microbiome. (We need good “bugs” in our intestinal tract.)

 Tip #5

Good container vegetables include tomatoes, peas, potatoes, zucchini and squash, lettuce and salad greens, peppers, cucumbers, radishes, arugula, eggplant. Of course, these will also do well in a garden bed. Full sun (6-8 hours of direct sunlight) is recommended for most herbs, vegetables, and fruits. 

Tip #6

Doing is better than perfect. When we lived on the farm, my dad planted a HUGE garden and to my recollection, it was always garden magazine worthy. My garden is not that way. It makes me happy and it’s “good enough.” Garden your way, whether you have an acre of vegetables planted—or one patio container with a tomato plant.

Having fresh food just outside your door is a healthy treat. Enjoy this beautiful time of year, weeds, and all.

Much love,
Health Coach Carol

 “There are no gardening mistakes, only experiments.” – Janet Kilburn Phillips

What the Heck Do I Eat?

With all the conflicting information on what to eat, what not to eat, and how to eat it, this is what I know for sure.

Foods that are healthy for you may not be so healthy for your friend. Or vice versa.

The tricky part is figuring out the “best way to eat” plan for you.

I’ve spent some time studying the role our genes play in this, and it’s fascinating stuff.

It’s also rather complicated.

Add in your personal gut microbiome, current health status, taste preferences, and it gets even more interesting. (“Interesting” is code for “Are you kidding me?”)

For example, fermented foods, such as sauerkraut, yogurt, kimchi, and kombucha, are good to add to the diet for increasing diversity of the “good bugs” in our intestinal tract. 

This is true for lots of people. However, there are folks with a genetic makeup or food sensitivity that do not tolerate them.

Have you ever wondered why some people can drink one cup of coffee and be like the Energizer Bunny, and others can go to sleep after consuming a pot?

Some of this may be due to a caffeine tolerance/addiction. Conversely, some people carry a gene that indicates that they are slow caffeine metabolizers.

I bet we all have loved ones who think that they can handle lots of coffee, yet they probably don’t handle it as well as they’d like to believe. A few names come to mind here… 🙂

Nuts and seeds are good for some, not for others.

Same goes for dairy, grains, and even spinach.

An aside: Foods high in oxalate (spinach is such a food) may contribute to certain types of kidney stones in susceptible individuals. They may do well to be mindful of high oxalate foods and eat smaller amounts. The downside is that these are nutritionally dense foods, and to eliminate them completely kicks out lots of benefits.

Genes can even indicate if you would feel better eating more fat, carbs, or protein. People who thrive on a higher fat intake are probably the Keto lovers.

It’s complicated.

At any rate, as I’ve stated in previous posts, one way of eating is not right for everyone. I am even more convinced of this today. 

As I experiment on myself to figure this out, Mr. Non-Compliant has suggested that I go on the show “Naked and Afraid.”

He thinks I would at least be able to find water, and perhaps a gluten-free, dairy-free, egg-free branch to gnaw on.

He’s a prize. I’m not doing it.

Instead, I’m working my way through a course to better understand how genetics add a missing puzzle piece to living our best life. (I may one day offer this as another service to help my clients.) It’s a better use of my time than hunting in the wild, getting sunburn, and driving a complete stranger crazy.

Besides, he’d go off the rails with his non-compliant eating if I were gone for 3 weeks.

Cheers to the great mysteries of life,
Health Coach Carol

“As with most preferences, health risks, and genetic traits, there are many complex, interrelated factors. There is almost never one single gene that inevitably leads to a given result.”—”Genetics: The Universe Within”