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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
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

A Vibrant Snack Idea: Mini Peppers

August 15, 2024
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Food, Health

When it comes to snacking, few things beat the colorful, crunchy appeal of red, yellow, and orange mini peppers. These little powerhouses are visually stunning and pack a serious nutritional punch, making them the perfect addition to your Health Coach Carol approved eating routine.

Mini peppers are loaded with vitamins, particularly vitamin C, which plays a crucial role in boosting your immune system, improving skin health, and aiding in the absorption of iron. 

These peppers are also rich in vitamin A, which is essential for maintaining good vision, a healthy immune system, and proper organ function. The carotenoids responsible for their bright colors, such as beta-carotene, are powerful antioxidants that help protect your cells from damage and reduce inflammation.

Additionally, mini peppers are low in calories and high in fiber, making them an excellent choice for those looking to maintain a healthy weight. The fiber content helps keep you feeling full longer, supporting digestive health and helping to prevent overeating.

Granted, the regular size peppers are equally nutritious and delicious. However, sometimes I don’t want to use an entire large pepper and saving the balance for another day may not work out so well. (Translation: it turns ugly)

These are a great size for snacking and cutting in small rings to add to salads or stir-fries. I’ve been enjoying them with hummus and almond flour crackers as a light lunch or snack.

Hummus, made from chickpeas, adds a creamy texture and a boost of plant-based protein and healthy fats. This combination keeps you full longer and provides a well-rounded snack that supports muscle repair and energy levels throughout the day.

Almond flour or whole grain crackers offer the perfect crunch while contributing additional fiber and nutrients. 

These snack options are easy to pack and take on the go, making healthy eating convenient and enjoyable. I included some sugar snap peas, also perfect for adding crunch to tossed salads or stir-fries.

So, the next time you need a snack, you may like to give these options a try. Oh, and follow it up with a couple squares of dark chocolate, just for good measure.

Much love,
Health Coach Carol

“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.”– Anne Lamott

Power Up Your Day with Protein

August 8, 2024
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Food, Health

How important is it to have protein for breakfast?

Most people tend to eat more protein near the end of the day with breakfast containing the least amount of protein.

Consider a breakfast of a bagel, donut, or piece of toast. Not much protein there.

Studies were done to see what impact eating more protein for breakfast, as well as throughout the day, had on muscle mass, muscle strength, and muscle building. 

Researchers learned that a high protein breakfast was associated with higher lean muscle mass in adults of all ages.

Results were inconclusive when it came to muscle strength and muscle building.

However, there is some limited evidence that evenly spreading out protein intake throughout the day may result in higher muscle mass.

Maintaining muscle mass and strength is important. Doing all we can to preserve it is a good idea.

In simple terms, consider having one to two palm-sized portions of lean protein at every meal, including breakfast.

Protein is highly satiating, which can help control appetite and prevent mid-morning crashes—which can happen when the donut wears off.

Your energy levels may improve, not only in the morning, but throughout the day. There’s also a psychological component in beginning your day with this healthy action.

The key is having a variety of options that offer high protein and that you enjoy. Here are some ideas:

Eggs:

  • Versatile and high in protein, eggs can be boiled, scrambled, or made into an omelet with vegetables.

Greek Yogurt:

  • Rich in protein and probiotics, Greek yogurt can be topped with fresh fruits and nuts for added nutrients.

Cottage Cheese:

  • Cottage cheese is an excellent source of protein and can be paired with fruits or used in smoothies. 

Nuts and Seeds:

  • Walnuts, chia seeds, and flaxseeds can be added to oatmeal, smoothies, or yogurt for a protein boost.

Quinoa:

  • This high-protein grain can be used as a base for breakfast bowls, mixed with vegetables, nuts, and a poached egg.

Lean Meats:

  • Options like turkey or chicken sausage can be included in breakfast wraps or served alongside eggs.

Beans and Legumes:

  • Black beans or chickpeas can be added to breakfast burritos or made into a savory breakfast hash.

Nut Butter:

  • Almond or peanut butter can be spread on whole-grain toast or added to smoothies for a quick protein source.

If you’d like a handout with a variety of healthy protein ideas you can incorporate into your meals, email me and I’ll send it to you!

Whether you choose plant or animal protein, you may like to experiment to learn what you most enjoy and how you feel when you change the amount you consume for breakfast and throughout your day.

Much love,
Health Coach Carol

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.” —A. A. Milne

Why the Rage About Ozempic?

August 1, 2024
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Food, Health

We see it advertised everywhere. Commercials, billboards, news articles, social media.

Everywhere.

So, exactly what is it and who is using it?

Ozempic and Wegovy are trade names for semaglutide injectable, given once a week. Ozempic is prescribed to help treat type 2 diabetes. Wegovy is used for weight loss. Rybelsus is the same drug, in oral form, for type 2 diabetes. There are several drugs in this category, including Trulicity and a newer drug, Mounjaro.

These drugs are known as GLP-1 agonists, also known as glucagon-like peptide-1 receptor agonists. They mimic the action of the GLP-1 hormone, which plays a role in glucose metabolism and appetite regulation.

GLP-1 agonists help lower blood sugar levels by increasing insulin secretion in response to meals, decreasing glucagon release, and slowing gastric emptying. The result is reduced HbA1c levels, a marker of long-term blood sugar control. 

These medications help reduce appetite and increase satiety, leading to significant weight loss in many users. They are now approved for chronic weight management in individuals with obesity (Body Mass Index, BMI, of 30 or higher) or overweight (BMI of 25 to 29.9) with related comorbidities. Some of these drugs are indicated for those with cardiovascular disease.

Without insurance or manufacturer discount coupons, Ozempic is somewhere around $1000/month. Wegovy is a bit more expensive and less likely to be covered by insurance since it’s considered a weight loss drug.

These drugs are to be used as an adjunct to changes in dietary and lifestyle habits.

Possible side effects such as nausea, vomiting, diarrhea, and constipation are common, especially when starting the medication or increasing the dose. These side effects often decrease over time as the body adjusts to the medication.

Severe, but rare side effects include pancreatitis, medullary thyroid cancer, worsening diabetes-related retinopathy, intestinal obstruction.

Since these drugs first came out in 2005, researchers are still learning about other potential uses and benefits. Long-term effects of use are obviously still unknown.

Stopping Ozempic can lead to an increase in blood sugar levels, potential weight gain, and the return of other symptoms it was managing. In other words, it’s likely that you’ll end up where you were before the Ozempic, or perhaps worse.

Since each person is unique, there is no best way to manage type 2 diabetes or obesity. Every treatment plan must be individualized to best serve the patient. 

Now when you see something in the news or social media about Ozempic or a similar drug, hopefully you’ll have a better understanding of this topic.

If you’re struggling with weight and/or health issues, a change in diet and lifestyle habits will have an impact. It’s surprising how a few simple changes can make a significant difference.

Email me today if you’d like to discuss what’s possible.

Remember, I live with Mr. Non-Compliant, and he is a work in progress.

Much love,
Health Coach Carol

“Let food be thy medicine, thy medicine shall be thy food.” – Hippocrates, Ancient Greek Physician

Why Animal Protein Keeps You Fuller Longer

July 24, 2024
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Food, Health

I was recently presented with this very good question from one of my readers:

“Do different types of protein have more oomph? I noticed that when I am really craving protein, animal protein seems more satisfying than even eggs.”

Thanks for your question, MJ. As a matter of fact, some proteins do have more oomph. But why?

Higher Protein Content: Many sources of animal protein, such as meat and fish, have a higher protein content per serving compared to eggs. This higher protein intake can increase feelings of fullness and satiety.

Complete Proteins: Both animal protein and eggs are complete proteins, meaning they contain all essential amino acids. However, the higher overall protein content in meats can contribute more significantly to satiety. 

Micronutrients: Animal proteins like beef, chicken, and fish often contain a broader range of nutrients, including iron, zinc, and B vitamins, which can contribute to overall satisfaction and energy levels.

Fat Content: Many animal proteins contain higher levels of fat, which can slow digestion and prolong feelings of fullness. For instance, fatty fish like salmon or beef with some marbling provide fats that contribute to satiety.

Slower Digestion: Proteins, particularly those from meat, take longer to digest compared to other food types. The prolonged digestive process can result in a longer-lasting feeling of fullness.

Thermic Effect: The thermic effect of food (TEF) is the energy expended to digest, absorb, and metabolize nutrients. Protein has a higher TEF than carbohydrates and fats, meaning more calories are burned during its digestion, which can enhance satiety.

Satiety Hormones: The consumption of animal protein can trigger the release of hormones such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which are associated with feelings of fullness and reduced appetite.

Chewing and Digestion: The act of chewing and the texture of animal proteins can contribute to the perception of fullness. Chewing more thoroughly can lead to increased production of saliva and digestive enzymes, enhancing the feeling of satiety.

Variety and Satisfaction: The diverse textures and flavors of different animal proteins can lead to a more satisfying eating experience, reducing the likelihood of feeling hungry soon after a meal.

There you have it. So, if you’ve ever wondered why you feel hungrier soon after eating one type of protein (including plant protein) over another, wonder no more.

By the way, feel free to send Health Coach Carol your questions and I’ll try to give you answers, perhaps in an upcoming blog post. I love hearing from you! Also, if you could use a bit of coaching to get back on track, let’s talk.

It’s Tomato Time!

If you love tomato sandwiches like I do, now is the time. Check out my most recent lunch, eaten with knife and fork. Yes, I broke many nutrition rules and frankly, it was worth it! 

Ingredients: ripe tomato, white (GF) bread, mayo, salt

Result: pure deliciousness

After eating this sandwich, because of the info I just wrote about, I did have a bit of turkey.  I didn’t want to feel hungry in 30 minutes. Or less.

Sending love,
Health Coach Carol

“The humble tomato sandwich touches a universal, primal heartstring that speaks to nostalgia, tradition and even the future.”—Sarah Spigelman Richter

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