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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
October 3, 2024

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn

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Food, Fun, Health

The “No Diet” Approach to Health

October 21, 2021
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Food, Health

As promised last week, I’ll present the last 5 principles of Intuitive Eating. In review, the first five are:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Discover the Satisfaction Factor

Principle #6: Feel Your Fullness

Just as we are attentive to hunger cues in the body, it’s important to know what full feels like. On a scale of 1-10, consider 1 is that point of needing food immediately or sooner, and 10 is the point that you’d like to lie down and hibernate. Practice noticing what 5 might feel like. You have some energy, yet you still need a bit more food. 

Increasing this awareness BEFORE the holidays roll around would be highly beneficial in keeping off those extra pounds.

Principle #7: Cope with Your Emotions with Kindness

You head for the refrigerator but are you truly hungry? Or are you stressed about some challenge in your life?

It is important to notice WHY you are eating, if not to satisfy hunger.

Are you seeking more fulfilling relationships? More satisfaction in your work/life? Are you tired and in need of some R&R? What is it you really need right now?

This can require some digging to uncover the ways you may be using food. Remember to be patient and compassionate with yourself as you work through this principle.

Principle #8: Respect Your Body

All bodies carry a different genetic blueprint, so it’s important to accept that you may not be the next champion bodybuilder or grace the cover of a fitness magazine. Stop focusing on society’s standards of how you should look and honor the body you have.

Principle #9: Movement—Feel the Difference

Find ways to move your body that make you happy and notice how good it feels! There’s no rule that says you have to go to a gym or be a runner in order for exercise to “count.” If you don’t love it, you won’t stick with it. Experiment with activities that help you feel energized and figure out what’s best for you. Your movement should bring JOY, not feel like punishment.

Principle #10: Honor Your Health—Gentle Nutrition

Diets begin by focusing on what foods to eat and avoid. Intuitive Eating has you first tap into hunger and fullness signals, emotional awareness around food, and body respect. This final step has you consider the nutritional components, such as how much protein you need in a day, or that eating vegetables is a smart move.

This final step looks different for everyone and there is no “perfect” way to eat. 

Intuitive Eating is a weight neutral approach to health. It’s a way of life that you may choose to practice.

In learning these 10 principles, I’ve become aware that my coaching practice actually integrates parts of Intuitive Eating with nutrition fundamentals. It’s a blend of both worlds that offers flexibility along with the idea that there is no one “perfect” way for everyone to eat.

And it’s NOT a diet. Email me and we’ll create a plan to help you sail through the holidays and look and feel your best as you move into 2022.

Much love,
Health Coach Carol

 “Those who are cheerful and merry at table benefit from their food.”—Sirach 30:25

Diets vs. Intuitive Eating

October 14, 2021
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Food, Health

Diet: a regimen of eating and drinking sparingly so as to reduce one’s weight; to eat sparingly or according to prescribed rules. (Merriam-Webster)

Intuitive Eating: rejects diet culture, a set of beliefs that values thinness, appearance, and shape above health and well-being.

This past weekend I attended an introductory workshop on Intuitive Eating. While I was familiar with some of the Intuitive Eating principles prior to this, I learned some details that I thought you’d find interesting.

For those of you who have discovered a diet that is working well for you, congratulations! 95% of diets fail over the long term and often promote weight gain, so you are a rare success story.   

There are 10 principles of Intuitive Eating that are to be done in order. Master principle #1, then move on and master principle #2, and so on.

The #1 principle: Reject the Diet Mentality

This principle alone could take some time, patience, and a good dose of self-compassion to master.

If you’ve ever failed at a diet, it’s not your fault. You were set up to fail from Day One. Odds are good that dieting has interfered with your life to some degree.

This is a big principle, which is why it’s the first one.

Principle #2: Honor Your Hunger

How does your body KNOW when you’re hungry? What happens within the boundaries of a typical diet if you get hungry when you’re not supposed to?

Principle #3: Make Peace with Food

Do you experience guilt when you enjoy an amazing piece of cake, or suppress a craving for ice cream until you end up eating an entire carton? The only restrictions with IE are those due to food allergies or other medical reasons.

Principle #4: Challenge the Food Police

Eliminate the terms “good” and “bad” foods, and “cheat meals.” Were you told to “clean your plate” as a child? I was. These words are probably still “policing” us today.     

Principle #5: Discover the Satisfaction Factor

How often do you eat on the run, over the sink, or while watching television? When you do, you rob yourself of the pleasure and satisfaction found in the eating experience.

I’ll tell you about the last 5 principles next week and offer a blend of eating alternatives. In the meantime, if you’d like to learn more about Intuitive Eating, check out Intuitive Eating: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch.

Consider what this anti-diet way of eating could mean for you. Could you be open to new ideas and what is possible?

If you’d like to take a deeper dive into any of these principles, shoot me an email.

Sending you love,
Health Coach Carol

P.S. I was informed that October 13, was National M&M’s Day and shared the news with Mr. Non-Compliant. I know there are some of you who are always looking out for him. Perhaps he practices Intuitive Eating.

“If you don’t love it, don’t eat it, and if you love it, savor it.” —Evelyn Tribole

This Weather is Making Me Tired

October 7, 2021
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Food, Health, Hope

Some of us haven’t seen the sun in…well, days. There’s been so much rain that I’ve been looking around town to see if anyone is building an ark.

 Temperatures may swing from eighty degrees during the day to the fifties (or lower) at night. Do I run the air-conditioner or turn on the heat?

My favorite is open windows and fresh air. 

Then there’s the all-important question of WHAT TO WEAR? First it’s cold, then it’s hot, then…?

AGHHH!

Another uncontrollable stress (like you need one more stressor)—the change in season. Summer to fall seems to be the toughest on a body.

Unless, of course, you live in a part of the country that’s more temperate. Lucky you.

Oh, AND I read an article about video conferencing calls (like Zoom) being HUGE energy zappers, especially if you keep your camera on and are a woman or a new employee. (Keep reading. I’ll share the WHY of this later.)

All this creates the perfect environment for complacency, mindless eating, and the desire for a few too many comfort foods and/or drinks.

What to do?

Well, I’ve considered binge-watching funny movies and napping, which could be therapeutic for one rainy day. Any more than that could lead to hibernation. Not good.

More ideas to help beat the drab weather blues:

  • Stick with your exercise routine. Moving will help you feel more energetic and give you a mental boost. If you don’t have a routine, now is a good time to start something that you’ve only been thinking about.
  • Pay attention to what you’re eating and drinking. Sugar and caffeine may give you a temporary boost, and then you’ll crash. Noticing what and how much you’re consuming may explain some of your fatigue and moodiness, if that’s an issue.
  • Take a vacation if possible, or at least a one-day getaway to someplace interesting.
  • Do something nice for someone. You’ll both feel happy.
  • Eat an extra serving of vegetables.
  • Make sure you’re getting restful sleep. 7-8 hours is ideal.
  • Listen to your favorite music.
  • Make a pot of soup.
  • Take a mental health day, binge watch movies, and nap.
  • If you’re on Zoom or some other video conferencing platform much of your day, see if you can turn off your camera, at least some of the time. Being in front of a camera gives a heightened sense of being watched and is more draining than meeting in person or having a phone call. Women feel the pressure of having a positive camera appearance more than men, and new employees are more concerned with making a good impression than veterans.

If none of these suggestions work for you, be patient. Eventually the sun will shine, and we’ll be well into snappy sweater weather.

Peace and pumpkins,
Health Coach Carol

“Wherever you go, no matter what the weather, always bring your own sunshine.”—Anthony J D’Angelo 

Knocking Excuses Down for the Loss

September 30, 2021
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Food, Fun, Health

If you’ve been reading my blog for the past year, you probably recall the weekly countdown to the birth of baby Angelos. We followed his size in the womb relative to the size of various kinds of produce until his birth, March 30, 2021.

Yes, that was 6 months ago today. He’s way cuter than any pumpkin in the pumpkin patch and weighs as much as some of them! 

His parents have adapted quite well to the changes brought about by his birth. Mom is in the process of getting her pre-Angelos body back and is very excited about her new BlendJet.

Seriously. Who is busier than a new mom when it comes to getting in shape?

No sleep, no “me” time, no routine, no more fitting into your wardrobe. The list goes on.

At any rate, she told me this week about the BlendJet: the original portable blender.

It’s portable, powerful, USB-rechargeable, and self-cleaning. This cordless, water-resistant, quiet, BPA-free blender is perfect for mixing smoothies, protein shakes, baby food, dressings, and more.

How do I know? She was so excited about this gadget, I had to get one too.

It is pretty cool—and fun. Lots of colors to choose from.

It’s perfect because you can toss in all your ingredients and be on your way. Just push the button and it will blend while you’re sitting at a stoplight. Drink at your leisure.

Our new mom has found this to be life changing. “No more excuses,” she told me. “It’s so easy, and fun.”

Whether she’s mixing a protein shake for breakfast or pureeing a meal for Angelos, this has simplified her life tremendously.

Getting fit can be fun.

I think it should be called FunJet, which is actually an airline and vacation brand. While this is a huge stretch of the imagination, it is easier to operate and clean than a big blender with lots of parts. 

Menu planning, daily walks, and consistent meals. She’s knocked down all excuses and is now fitting into her wardrobe again.

“No excuses” weight loss for the win. Cheers and applause.

If you’d like to check out the BlendJet for yourself, click the link that I posted on my Inkwell Healthy Lifestyles FB page.

While large heavy-duty blenders have their role in the kitchen, I think the BlendJet could make a welcome Christmas gift for folks on the go who claim that they have no time to eat healthy.

Peace and Pumpkins,
Health Coach Carol

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.” – Horace

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