Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis
It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y
The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How
Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate
Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of
This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and ther
Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”? I know I have. It seems wrong. We have such a
Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a
I love them both. Lately I’ve been wondering about their slight differences, which sent me down the rabbit hole of looking into their unique charact
How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t
After rinsing the head of cauliflower, cut it into florets, remove the thick stem portions, and slice it very thin. Arrange in a single layer on a stone pan (or your favorite roasting pan), drizzle with extra virgin olive oil, add salt, pepper, and about 4 cloves of minced garlic. Toss. Roast in a 400° F oven for 25-30 minutes, until golden brown, flipping the florets about halfway through.
In case you haven’t noticed, it’s still possible to find Vidalia onions in local stores. I’m not sure how long they will last, so now is the time to snatch them up.
They are deliciously sweet and perfect on a burger or cooked with your veggies.
Onions contribute to your overall good health. They contain lots of nutrients, antioxidants, and have antibacterial properties.
An interesting fact: The State of Georgia passed legislation in 1986 giving Vidalia onions legal status defining a 20-county-only production area. Only these 20 counties can produce and market the official Vidalia onion. 
The problem I’ve experienced in the past is that Vidalias go bad quickly in my storage bin. A good friend of mine gave me a tip on how to store them, and all onions, so that they last quite a long time.
Wrap each bulb individually in a paper towel, which will help absorb moisture, and place them in the crisper of your refrigerator with the vents closed. A few will naturally go bad, but many will keep for months.
In the movie, Holes, the boys ate raw onions that they found while roaming in the desert. Turned out that the nasty poisonous lizards wouldn’t bite them, for whatever reason. This info may come in handy one day…onions are good.
Salsa is great to have on hand for snacking, flavoring dishes, and as a complement to your morning eggs.
It can be tricky finding one that suits your taste buds. I recently gave the Frontera brand a try, on the advice of my son, Ryan. He said, “It’s so good that you can drink it right out of the jar.”
There are several varieties. I brought home the Tomatillo Salsa with roasted serrano and cilantro. It’s got a medium kick to it, which I find to be just right. 
One of the things I look for in salsa is low to no sugar. This one has less than 1 gram of sugar. For those of you who are concerned with calories, there are 10 in 2 tablespoons, and 150mg sodium.
I’m guessing the salsa is named after the Frontera Grill, Chef Rick Bayless’ flagship Mexican restaurant in Chicago. No wonder the salsa is good enough to drink.
I needed to shake things up a bit, so I tried something new to me.
I tried a Qigong class. “Chi gong” was developed in China thousands of years ago as part of traditional Chinese medicine. It involves using exercises to optimize energy within the body, mind, and spirit, with the goal of improving and maintaining health and well-being.
When I signed up, all I could think of was “wax on, wax off,” from the Karate Kid. We didn’t do that.
We focused on slow, repetitive, movements that came about from our breathing. First, we breathe, then we move.
In general, we are all in too much of a hurry about many things. This is a meditative practice that forces one to slow down. Take away momentum, and you have a workout.
It was exactly what I needed in the moment.
Sending you love,
Health Coach Carol
“In rivers, the water that you touch is the last of what has passed and the first of that which comes; so with present time.” – Leonardo da Vinci
Happy almost 4th of July weekend!
The celebrations are about to begin. Parades, barbecues, picnics, watermelon, fireworks, adult beverages, and probably a brownie or 12.
Enjoy your gatherings and do not obsess about the food. The more you tell yourself that you “can’t” have something, the more you want it. 
Here’s a tip: instead of putting food restrictions on yourself, add a few more nutrient-rich foods to your life.
Consider enjoying that special food, in moderation and only if it’s amazing. In addition to that, have some type of salad, grilled chicken or other lean protein, and watermelon or fruit salad.
When you feel satisfied by treating yourself to something that you crave or really enjoy, it’s easier to eat the “good for you foods” as well.
Moderation is good.
Denial is the pits.
Creating a happy, healthy lifestyle in small increments is much easier than going on diet after diet and having a habit of “starting over” every Monday morning.
As you gather with family and friends in the days ahead, keep in mind that your social health—your relationships—are important to your overall health.
Those who have strong, positive, relationships and bonds tend to thrive.
Hopefully the people you surround yourself with are supportive of your goals. 
If you need a new strategy, let me know. We’ll figure out a plan together.
Blessings and love,
Health Coach Carol
“All great change in America begins at the dinner table.” — Ronald Reagan
July 28, 2006, was the day our family adopted Sophie Slager, or put another way, the day she became the little princess of our household.
Part Cocker Spaniel and part mystery dog, she was a little bit of a thing that had been unadopted by another family the day before.
We were told that she was about a year old. Since she chewed a few too many of my shoes, I’m guessing that she was a bit younger.
Like us humankind, she had a few favorite foods that could easily have been consumed in excess, resulting in weight gain, or at least some type of digestive distress. 
High in potassium and fiber, no one could eat a banana in the house without her being fully aware.
If she was sleeping in another room, she would wake up and sniff her way to the kitchen and scam the end piece from whoever was eating it.
Even the frozen chunks that I added to my smoothie would get her attention, no matter how quickly I tried to blend them in.
There have been times in recent days that in order not to disturb the sleeping Sophie, we’d forgo peeling open a banana.
The nose always knew.
We often traveled with Sophie and in each location, we’d make our way to the local ice cream parlor.
I’d go in and decide on my flavor selection while Mr. Non-Compliant looked after her. I’d come out and take over the position. He’d go in and place the order. She knew the routine well.
Sophie would not take her eyes off us as we enjoyed every creamy, delicious bite. We are “ice cream in the cup” people, and she wanted to make sure that she got any leftovers.
She’d lick the cups so clean that they looked unused. I was often accused of not leaving her enough. She and I were cut from the same ice cream loving mold.
We all like our special treats. Moderation in all things.
Her normal food was a protein-rich blend of kibble with freeze dried raw mixed in. Of course, it was grain free and contained organic fruits and vegetables. She always picked out the goody first, (the freeze dried raw) then decided if she was going to finish the remaining kibble.
Just like a kid, eating the favorites, then moving the rest of it around in a mess until it finally gets eaten under duress, or put away for another meal.
I think she liked the goody best because it was soft, chewy, and maybe had a better flavor than the other kibble. I don’t care to try it, although it probably fits in with my food criteria.
She’d always cock her head up in a very distinct way as she chewed the goody and look around to see who was watching her eat. She made us laugh. 
Dogs, like people, have distinct personalities and are often characters. They make life interesting and have a way of stealing our hearts.
Sophie certainly stole ours. We miss our little banana, ice cream, goody loving girl.
Sophie Slager
Circa December 2005 – June 20, 2022
Much love,
Health Coach Carol
“Dogs leave pawprints on our hearts” – Author Unknown
