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January 9, 2025

Scroll Less, Savor More

In a world where screens are ever-present—from phones to tablets to televisions—it’s no surprise that they have become regular companions at mea

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Food, Health
January 2, 2025

Start Fresh with Clarity

Welcome 2025—a fresh calendar, a clean slate, and endless possibilities. It’s a time to dream, plan, and set your sights on something that truly m

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Health, Personal Development
December 26, 2024

The Power of Citrus

Merry Christmas and Happy Hanukkah! I wish you continued celebrations with your family and friends during this special season. As we enjoy the rich in

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Christmas, Food, Health
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

Last Minute Shopping

November 25, 2021
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Christmas, Food, Fun, Health

As hard as I tried, and as much as I planned, I still ended up at two grocery stores the morning before Thanksgiving.

Even the best made plans…

There had been a run on a few of my favorite items in the past several weeks, so I had to try some alternative stores, as well as get creative with a recipe.

I refuse to let some bare shelves get the best of me and my Thanksgiving preparations. 

No bah humbug here. Oh, wait, that’s a Christmas saying. Oh well, that’ll be here soon enough.

At any rate, thank you for reading my blog posts, giving me feedback, and sharing some of my ideas with your friends.

I appreciate you!

Even though it’s Thanksgiving, and I’m spending lots of time in the kitchen, I’m excited about our cookie bake coming up in December.

I’ll continue to post the details this week and next, in case you lose an email and want to participate.

The more the merrier!

I haven’t decided what kind of cookie I’ll be baking yet. If I asked Mr. Non-Compliant, he’d tell me chocolate chip. “Is there any other kind?” He’s pretty predictable.

The Amazing Cookie Bake with Health Coach Carol

I’m baking cookies Saturday December 4, and I’d love for you to join me! Through the magic of ZOOM, we are all gathering to bake and socialize and have a darn good time.

We’ll only mute when the mixers are mixing. It can get loud. We learned that last year. The rest of the time we’ll be enjoying casual chit chat.

Now, I know lots of you are sick of zooming. However, this is a very interactive experience and when we’re done, you’ll have a batch of cookies baked and you won’t have to keep wondering when in the world you’re going to find time to do THAT!

AND, if you don’t have cookies for Santa, he may not show. Do you want to risk it? 

The Particulars

 WHAT: The Amazing Cookie Bake with Health Coach Carol

 WHERE: ZOOM, so you’re in your own kitchen, and yet we’re together

WHEN: Saturday, December 4, 2021 from 10:00am to 11:30am CST

HOW: You gather the ingredients you need to make whatever cookie you desire, and we all make cookies

WHY: Creating cookies from scratch is an act of love, and the world could use more love

COST: FREE

This will be similar to those cookie exchanges, except we make our very favorite—or try something new—and enjoy a special treat together. And you know my rule, only eat it if it’s AMAZING!

As a result, what may on first glance appear counterintuitive to our health, is not. 

While the cookies are baking, I’ll be coaching you on various aspects of health. We learn from one another and share lots of laughs.

To join in the fun, be sure to email me prior to Saturday, December 4 to save your spot. I’ll then email you the event Zoom link, along with any special instructions.

Wishing you the best Thanksgiving!

Gobble gobble,
Health Coach Carol

“Thankfulness is the quickest path to joy.”—Jefferson Bethke

5 Tips to be Buffet Savvy

November 18, 2021
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Christmas, Family, Food, Fun, Health

It’s that time of year. Buffets and holiday gatherings abound, and they’re all centered around delicious food and drink.

LOTS of food.

The setting can cause anxiety for some. What will I eat when there is SO much? How do I get through this without gaining weight?

HELP!

Never fear, Health Coach Carol is here, with some tips for your healthy holiday toolkit as you celebrate with loved ones and friends, as well as acquaintances. 

Tip #1

As you gaze over the massive amounts of delectable foods, zero in on your favorites. You know what they are. Begin with small helpings of those, knowing you can have more if need be.

Tip #2

Begin by eating your protein. You’ll be laying down a great foundation for whatever shows up in the upcoming bites. Eat slowly and enjoy each flavorful food. If it looks better than it tastes, you have my permission to not clean your plate.

Tip #3

Skip the bread or rolls. Really? You can have bread anytime. It takes up too much space. How often do you get to have savory stuffing or real cranberries? And then, what about…

Tip #4

…dessert? Maybe it’s pie or some other sweet treat. If sweets are your thing, be sure to save a pocket of space in your stomach to have a taste. More than one dessert that you simply MUST try? Go for it. Key word here is “try.” A little dab’ll do ya.

Tip #5

Make your time with family and friends the priority, because it is. Bask in the love of those around you and feel grateful. The food is what brings people together, but it’s not the main thing. When you keep this in mind, you won’t leave the table overserved, needing to loosen your belt.

The Amazing Cookie Bake with Health Coach Carol

I’m baking cookies Saturday December 4, and I’d love for you to join me! Through the magic of ZOOM, we are all gathering to bake and socialize and have a darn good time.

We’ll only mute when the mixers are mixing. It can get loud. We learned that last year. The rest of the time we’ll be enjoying casual chit chat.

Now, I know lots of you are sick of zooming. However, this is a very interactive experience and when we’re done, you’ll have a batch of cookies baked and you won’t have to keep wondering when in the world you’re going to find time to do THAT!

AND, if you don’t have cookies for Santa, he may not show. Do you want to risk it? 

The Particulars

WHAT: The Amazing Cookie Bake with Health Coach Carol

WHERE: ZOOM, so you’re in your own kitchen, and yet we’re together

WHEN: Saturday, December 4, 2021 from 10:00am to 11:30am CST

HOW: You gather the ingredients you need to make whatever cookie you desire, and we all make cookies

WHY: Creating cookies from scratch is an act of love, and the world could use more love

COST: FREE

This will be similar to those cookie exchanges, except we make our very favorite—or try something new—and enjoy a special treat together. And you know my rule, only eat it if it’s AMAZING!

As a result, what may on first glance appear counterintuitive to our health, is not. 

While the cookies are baking, I’ll be coaching you on various aspects of health. We learn from one another and share lots of laughs.

To join in the fun, be sure to email me prior to Saturday, December 4 to save your spot. I’ll then email you the event Zoom link, along with any special instructions.

Enjoy this pre-Thanksgiving week!

Much love,
Health Coach Carol

“The only thing standing between me and a donut is you.”—Mr. Non-Compliant at church on donut Sunday

Do What You Can

November 11, 2021
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Food, Health, Personal Development

I feel as though time is accelerating, even though we turned the clocks back an hour.

That hour always messes with me—and my dog. She looks for her breakfast and dinner earlier.

I stay up too late and wake up earlier with the dog. And I’m tired why?   

Fortunately, we’ll be back on track in a couple weeks.

In the meantime, there seems to be more to do in preparation of the upcoming holidays than time allows. Even with that bonus hour.

One idea is to let go of the perfection monster.

We do not live a Hallmark movie life. As Mr. Non-Compliant says, “Even the snow is perfect.” He only knows this because he sneaks up on me and catches me with the Hallmark channel on occasionally.

I can only watch “The Martian” with him so many times. (Spoiler alert here, if you’ve never watched either.) At least we both watch movies with happy endings.

It’s our nature as human beings to focus on the “To Do List” items that we can’t do or won’t get to, then feel inadequate.

Same thing happens when it comes to compliments vs. criticism. You could get 100 thumbs up, but it’s the one thumb down and negative comment that will bug you when you can’t sleep.

For the sake of experimentation, which life is full of anyway, I’m going to do my best to focus on what I CAN do and feel content with that.

For example, as I mentioned last week, I bought my Thanksgiving staples already so that I’m not running from one store to another to find an item the night before.

That’s a big win for me. Can do and did. Gratitude.

When it comes to (lots of) decorations vs. food—the food wins every time. My family would rather have their favorite homemade cookies instead of extra Christmas lights.   

You get the idea.

It’s also important to continue my daily routines. I’m constantly realizing how much I can get done in a mere 15 minutes—or not.

So, as I look at my list at the end of each day, I’m practicing the art of appreciating what I’ve accomplished, instead of beating myself up about all that is left to do.

Being happy and focusing on what we can do may bring about more gratitude this Thanksgiving and holiday season. It’s worth experimenting to find out.

Speaking of Cookies

 I’ll be hosting The Amazing Cookie Bake with Health Coach Carol on Zoom, Saturday, Dec. 4 from 10:00am to 11:30am CST. We had a delicious time last year, baking our favorites together with the help of technology.

Mark your calendar to join me for this FREE event! More details coming soon.

Thank you, veterans, as we honor you today for your service.

Sending you love,
Health Coach Carol

 “Don’t let what you cannot do interfere with what you can do.”—John Wooden

Protein Shake Ideas

November 10, 2021
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Breakfast, Recipes

The basic shake before adding any extras:

  • 8-12 ounces of unsweetened nut or other non-dairy milk, cow’s milk, water, iced green tea
  • 3 or 4 ice cubes
  • 2 scoops quality protein powder (Anywhere from 20 grams to 40 grams is usually sufficient, depending on your size and activity level. Check your brand for proper measure.)

Protein powders come in all varieties. Find one that is easy for you to digest and that tastes good. Expect to pay more for a high-quality protein, i.e., whey protein from grass-fed cows, vegan proteins that are non-GMO and certified gluten-free. Some protein powders have been found to contain heavy metals. If you need assistance, let me know and I’ll give you a more personalized recommendation.   

Next, add a vegetable, like a handful or two of spinach, kale or other leafy greens. You won’t taste it, and you’ll add lots of nutrients and fiber to help keep you full longer. You could add a couple tablespoons of roasted sweet potatoes along with some cinnamon to vanilla protein.

Another layer to add are fruits. They provide great flavor and more fiber to keep you full. When using frozen fruit, you may not need as much ice. Experiment with a handful of berries, half a banana, mango, orange slices, apple.  A couple tablespoons of canned pumpkin and spices mimics pumpkin pie. Store leftovers in single serving baggies in the freezer for future shakes. Cucumbers are refreshing with iced green tea. (Yes, pumpkin and cucumbers are actually fruits!)

Nuts or nut butters, measure about a thumb-size worth, to provide good fat. Avocado adds a creamy texture and good fat as well.

To chocolate or vanilla protein try adding any of these options:

  • peanut butter
  • peppermint leaf or extract
  • strawberries
  • walnuts
  • 1/2 a frozen banana
  • 1/3-1/2 avocado

The more ice or frozen fruit you add, the thicker your shake will be.  The wand hand mixer should work well to blend any of these ingredients. For greens, a blender does a better job.

If you only have vanilla or unflavored protein and would like to try chocolate for a change, add a tablespoonful or so of cocoa/cacao powder.

Other fruits and vegetables work well too.  Have fun experimenting with your creative side.

A protein shake may be a meal replacement or healthy snack/treat (instead of ice cream).

Here are a few recipes to get you started. Blend ingredients until smooth and creamy. Adjust liquid or ice amounts as desired.

Peanut Butter & Jelly
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
1 cup berries
1 T. natural peanut butter or powdered peanut butter
2 T. oats (optional, depending on carb need)
3-4 ice cubes

Fundango Mango
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
½ cup blueberries
½ cup mango chunks (or peach if preferred)
3-4 ice cubes

Be My Valentine
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 cup strawberries or raspberries
3-4 ice cubes

Happy Elephant
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 T. natural peanut butter or powdered peanut butter
3-4 ice cubes

 

 

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