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Mr. Corn Comes Home to Indiana

July 22, 2021

Here in Indiana, it’s corn season. The best and sweetest makes its appearance now through August.

Along with the corn season came my cousin, Mr. Corn (aka Roger) from Florida. He and his wife had tickets to a Sox game, however I know he really came back home for some Midwestern corn. Oh, and to visit his darling cousin.

Sweet corn is a favorite food of his. My dad used to say that if the corn wasn’t picked while the water was already boiling, it wasn’t fit to eat.

Mr. Corn would agree. He is a corn expert and I refer to him as “keeper of the corn.” Whenever we eat corn, the cooked ears are kept in a cooler to stay hot, and all ears are distributed by him.

Since many folks embrace corn as their favorite vegetable, I thought you might enjoy learning a bit more about those irresistible little kernels.

Corn is one of the most popular cereal grains and is primarily composed of carbohydrates. It also has a fair amount of fiber, mostly insoluble—meaning it does not dissolve in water and is left intact and undigested.

Organic corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods.

I can hear Mr. Corn now. “See, I always knew it was good for me.” Yes, he and my Mr. Non-Compliant husband stick together.

When corn is genetically modified (GMO), and about 88% of all corn grown in the U.S. is, there are health concerns. Some of these include:

Changes in gut environment
Increased risk for antibiotic resistance
Problems with endocrine and reproductive systems
Increased aging symptoms

Here’s the good news. Sweet corn, the kind we usually eat whole, off the cob, is mostly Non-GMO corn.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually GMO.

There are a variety of ways to cook corn on the cob. I usually cook the shucked, silk-free ears in a large pot of boiling water for about 10 minutes.

Organic, non-GMO corn can be a part of an otherwise balanced and healthy diet, but the same can’t be said for GMO and processed derivative ingredients.

As for Mr. Corn, I hope he gets his fill while he’s back home in Indiana. Florida is not famous for its corn crop. And we only eat it when it’s amazing.

Much love to Roger and to you,
Carol

“Corn on the cob is a carrier for salt and butter.”—Roger Ash

corn on the cob gluten-free GMO Mr. Corn Roger Ash

Getting Creative with Blueberries

July 15, 2021

Food, Health

Welcome to blueberry season and all the deliciousness that comes with it.

This fruit is very versatile, as it can be eaten fresh, frozen, added to a variety of baked goods, and made into juice, jams, and jellies.

They offer a variety of health benefits and are often referred to as a superfood.

Benefits of blueberries include:

Low glycemic index, so unlikely to cause major spikes in blood sugar.
Low in calories and fat and offer a good amount of fiber.
Good source of several vitamins and minerals.
Potent antioxidants concentrated in the skin are responsible for many of their health benefits.
May decrease risk of heart disease, boost brain health, lower blood sugar levels, and improve insulin sensitivity.

If you haven’t yet enjoyed this season’s berries, now is the time.

They’re great all by themselves, added to fruit salad, smoothies, and even added to a tossed green salad for a refreshing change.

I like to add them to oatmeal and pancakes. Perhaps there are some gluten free blueberry muffins in my future. I’ll have to work on a recipe—and share it, of course.

Blueberries are the perfect fruit to include in a healthy eating plan.

Savor the flavors

One tip to help you eat less and not feel deprived is to truly SAVOR your food. This is best accomplished with minimal distractions (like not watching television or checking your phone) and enjoying the company of those you’re sharing the meal with.

Most people get into trouble when they’re not paying attention to what and how much they’re eating. Example: watching TV and suddenly noticing that an entire bag of chips or cookies has disappeared. Oops.

Taking this one simple action of savoring your food may help you eat a bit less, which could ultimately result in some weight loss.

Now that’s sweet and savory.

Blessings and savory blueberries,
Carol

“They would think she was savoring the taste (blueberries, cinnamon, cream-excellent), but she was actually savoring the whole morning, trying to catch it, pin it down, keep it safe before all those precious moments became yet another memory.”—Liane Moriarty

antioxidants blueberries savor superfood

Quinoa Tabbouleh Salad

July 9, 2021

Recipes, Salads

1 cup organic quinoa
2 cups water
1 cup peeled and diced cucumber
1 cup cherry tomatoes, halved
1 cup chopped fresh parsley
¼ cup crumbled feta or goat cheese
¼ cup kalamata or black olives, chopped
1 Tablespoonful chopped mint (optional)
¼ cup extra-virgin olive oil
Juice of 1 fresh lemon
Salt and ground black pepper to taste

Prepare quinoa according to package instructions. Let cool. Combine quinoa, cucumbers, cherry tomatoes, parsley, cheese, olives, and mint in a large bowl. Whisk olive oil, lemon juice, salt and pepper together. Pour over quinoa mixture and toss to coat. Serve immediately or chill in refrigerator.

Serve as a side salad or add grilled chicken to make it a main dish for lunch. This is also tasty as a topper for tortilla chips. (I like Late July brand chips.)

There are scads of variations for quinoa salad. Experiment to your heart’s content and have fun.

quinoa quinoa salad tabbouleh

What’s the Best Diet for You?

July 7, 2021

Food, Fun, Health

There are many options when it comes to eating: keto, paleo, vegan, low carb, intermittent fasting, and more. Which one is the best?

I don’t endorse only one way of eating, and I’ve worked with people who enjoy a wide range of eating plans.

The best diet (or eating plan, since the word diet is restrictive), is the one that works for you—your body type, activity level, genetic makeup, health and weight goals.

A word of caution when you’re looking for a specific way of eating: please don’t base your decision on what is working for your best friend or rates high on a single or limited study.

Be careful not to be misled by those diets that promote quick weight loss. While they sound dreamy, most of them are not sustainable for 10, 20 or 30 years.

And by the way, that which is lost rapidly tends to come back and bring friends.

Sustainability is important, unless you’re happy restricting food intake and food groups for the rest of your life.

Most of us are not. (Unless of course there are food allergies/sensitivities and it’s in our best interest. I have eliminated certain foods due to this.)

It’s good to experiment with different ways of eating, allowing at least a couple weeks before making judgements on how a specific way is working—or not.

A few points about ALL nutrition plans:

*They raise awareness and attention about what you’re eating, which tends to contribute to improving health and weight goals.

*They focus on eating whole foods, helping to eliminate nutritional deficiencies. Limiting processed foods is always a good idea.

*They allow for better appetite control and food intake.

*They promote regular exercise.

My role as a coach is helping people find their best eating plan, whatever it looks like. And we actually have some fun doing it together.

So, the best diet is the one that best suits you.

If you’re struggling with finding YOUR way, or if you’d like to take an easy, 16-question self-assessment quiz to determine how well your current plan is REALLY working for you, let me know.

Apricot Alert: This week I discovered some limited-edition, white-flesh apricots at Whole Foods. They are juicy like a really ripe peach and the sweetest apricots I’ve ever eaten. If you find them, you may want to try them. They are AMAZING!

Fun Firefly Fact: The Say’s Firefly, a native species to the Hoosier State, was designated the official state insect of Indiana in February 2018 due to the perseverance of Cumberland Elementary School students in West Lafayette.

Prior to that time, Indiana did not have a state insect. The students became involved in the legislative process and accomplished their goal which had begun during the 2014-2015 school year.

And now I’m going to kick back and enjoy one of those white-flesh apricots while I watch fireflies.

Much love,
Carol

“Summertime is always the best of what might be.”—Charles Bowden

apricots Charles Bowden diet eating plan firefly Indiana nutrition Whole Foods

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The Power of Citrus