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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
September 25, 2024

5 Stars for Bibibop

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls. It offers healthy, fresh, delicious, whole

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Food, Health

The Scoop on Tuna and a Light Recipe

July 18, 2024
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Food, Health

Tuna salad makes a light yet satisfying lunch—if you like tuna. I do.

It also offers several health benefits:

  • High in protein
  • Rich in omega-3 fatty acids
  • Low in saturated fat
  • Packed with vitamins and minerals
  • Low in calories

Important note: we must be cautious in the amount of tuna as well as other fish that we consume, due to mercury levels.

(Mercury is a naturally occurring heavy metal found throughout the environment. It’s not good for us but is especially a health concern for unborn babies and young children.)

To maximize the health benefits of tuna while minimizing the risks associated with mercury exposure, opt for light tuna or skipjack tuna, which have lower mercury levels compared to albacore or white tuna. 

I’ve even discovered through some research that certain brands of light or skipjack tuna are preferable over others, due to their mercury levels. The brand Safe Catch Wild Elite supposedly tests each individual tuna to a strict mercury limit before it is accepted.

Some of the safest brands include Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, StarKist Chunk Light. (According to Consumer Reports, February 9, 2023)

I’m a big fan of fish and I pay attention to mercury levels. Most of the time I choose wild caught salmon which offers a good dose of omega-3 fatty acids.

Here is a link to an informative chart on the mercury levels of fish. The older and larger the fish, the more mercury it usually contains.

Click Here

As I began writing this blog post, I did not intend to go down the rabbit hole of mercury. Since our best health choices are made when we have the best information, I had to share. 

For those of you who enjoy tuna, here is a recipe that I’m planning to try next time I make tuna salad–a nice change from the typical mayo-based salad.

Ingredients

  • 1 (5-ounce) can light or skipjack tuna in water, drained
  • 1 small red bell pepper, halved, cored, and finely chopped (1 cup)
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon grainy mustard
  • 3 tablespoons chopped capers
  • ½ cup chopped fresh parsley
  • Kosher salt and freshly ground pepper
  • Dressed salad greens, such as escarole, for serving
  • Sliced cucumbers, tomatoes, crackers, for serving

Directions

Place tuna in a bowl and flake with a fork. Add red bell pepper, oil, lemon juice, mustard, capers, parsley; stir well to combine and season with salt and pepper. Serve with salad greens, cucumbers, tomatoes, crackers. Stored in an airtight container, this tuna salad can be refrigerated for 3 to 5 days.

Enjoy~

Much love,
Health Coach Carol

“The fish in the water that is thirsty needs serious professional counseling.” – Kabir

Celebrate Sweetness: Happy Rainier Cherry Day!

July 11, 2024
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Food, Fun, Health

Today, July 11, is National Rainier Cherry Day. The theme for this year’s celebration is “Cherish the Cherry Bliss.”

This delightful celebration is all about savoring the exquisite sweetness and unique flavor of Rainier cherries, a true gem of the fruit world.

Rainier cherries, a variety of sweet cherry, were first developed in 1952 at Washington State University by crossing the Bing and Van cherry varieties. Named after Mount Rainier, these cherries are renowned for their beautiful golden-yellow skin with a blush of red and their incredibly sweet, juicy flesh. 

Harvested primarily in Washington state, Rainier cherries have a relatively short season, typically June to August, making them a cherished summer treat.

Why We Love Rainier Cherries

  • Exceptional Flavor: Rainier cherries are prized for their unique taste—a perfect balance of sweetness with a hint of tartness. Each bite is a burst of summer’s essence.
  • Nutritional Benefits: These cherries are delicious and packed with nutrients. They are a great source of fiber, vitamin C, and antioxidants, which help fight inflammation and support overall health.
  • A Good Night’s Sleep: Like their darker cherry cousins, Rainier cherries are a natural source of melatonin, a hormone that regulates sleep cycles. A handful of these cherries can be a delicious way to promote a restful night’s sleep.
  • Versatility in the Kitchen: Whether enjoyed fresh, added to salads, incorporated into desserts, or made into preserves, Rainier cherries bring a touch of elegance and sweetness to any dish.

Ways to Celebrate Rainier Cherry Day

  • Enjoy Fresh Rainier Cherries: The simplest way to celebrate is by indulging in a bowl of fresh Rainier cherries. Their sweet and juicy flavor is best enjoyed raw, making them a perfect snack on a warm summer day. 
  • Create Cherry-Inspired Recipes: Experiment with Rainier cherries in your kitchen. Try making a refreshing cherry salsa, a vibrant cherry salad, or a decadent cherry pie or cobbler. The possibilities are endless, and the results are always delicious.
  • Host a Cherry Tasting Party: Invite friends and family over for a cherry-themed gathering. Offer a variety of cherry dishes, including fresh Rainier cherries, cherry-infused beverages, and cherry-based desserts. It’s a delightful way to share the love for this summer fruit.
  • Create Cherry Cocktails: Mix up some refreshing cherry cocktails or mocktails. Muddle them into lemonades and sparkling water. A Rainier cherry mojito or a cherry sangria can be the perfect addition to your summer festivities or relaxing evening.

As you celebrate Rainier Cherry Day, take a moment to appreciate the simple pleasures of summer.

Here’s to a day filled with sweet, juicy bliss~

Much love,
Health Coach Carol

“Under a cherry tree, all burdens of life fly away!” – Mehmet Murat Ildan

Tomatoes are Summer Superstars

July 4, 2024
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Food, Health

The best tomatoes are the ones you grow in your garden.

If you don’t have a garden or some patio tomatoes, head to the nearest farm stand or farmer’s market and grab some—quick!

The season is way too short, and NOW is the time to enjoy tomato sandwiches, tomato pie (Tomato pie recipe), tomato salsa, gazpacho, tomato avocado toast, stuffed tomatoes, bruschetta, tomato frittata, tomato cucumber salad…you get the idea.

My plants are finally producing a few small, ripe tomatoes. I’m waiting for the perfect tomato to make an amazing tomato sandwich.

By the way, tomatoes are delicious AND healthy! 

Tomatoes are an excellent source of vitamins A, C, and K. Vitamin C is essential for the immune system, skin health, and wound healing, while vitamin A supports vision, immune function, and cell growth. Vitamin K is important for bone health and blood clotting. Tomatoes also provide potassium, which helps regulate blood pressure.

They are one of the richest sources of lycopene, an antioxidant linked to many health benefits, including reduced risk of chronic diseases (like cancer, particularly prostate cancer) and protection against sunburn. Generally, the redder the tomato, the higher the lycopene content.

Tomatoes have a high water content and are a good source of fiber, which aids in digestion, prevents constipation, and promotes a healthy gut.

They have anti-inflammatory properties, a low glycemic index (so minimal effect on blood sugar) and are low in calories.

Tips for Maximizing Health Benefits:

  • Cooked vs. Raw: Cooking tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb. However, raw tomatoes still offer significant health benefits.
  • Pair with Healthy Fats: Eating tomatoes with healthy fats like olive oil or avocado can enhance the absorption of fat-soluble nutrients like lycopene and vitamin A.

The Perfect Tomato Sandwich According to Health Coach Carol

My love of tomato sandwiches began when I read Harriet the Spy as a kid. Harriet ate a tomato sandwich every day, and she turned out okay.

This is a summer indulgence and although it is lacking in protein, it tastes amazing and is simple to make. No judgment, please.

Take 2 pieces of your favorite white bread. Slather with mayonnaise. Add tomatoes. Lightly salt. Have lots of napkins handy because it’s very messy. Enjoy.

Happy Independence Day!

As we celebrate Independence Day, let’s take a moment to reflect on the values of freedom and unity that define our nation. Whether you’re enjoying a festive barbecue, watching fireworks, or spending time with loved ones, I hope you find joy and inspiration in this special day. 

Wishing you a wonderful Fourth of July filled with tomatoes, tradition, and togetherness.

Much love,
Health Coach Carol

“A world without tomatoes is like a string quartet without violins.” –Laurie Colwin

Time to Get Grounded

June 27, 2024
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Health

There are times when these lazy days of summer are anything but. I’m hearing how busy many of you are, how quickly time seems to pass, and oh my goodness, it’ll be Christmas before we know it.

STOP!!!

While it’s impossible to shirk all your responsibilities, a bit of grounding will do you some good.

Grounding, also known as earthing, is a practice that involves reconnecting with the Earth’s natural energy by making direct contact with the ground.

This can be done by walking or standing barefoot on grass, sand, or soil. 

Connecting directly with the earth helps reduce anxiety, stress, and offers healing in the form of boosting the immune system, reducing inflammation, improving sleep, and feeling good. About 30-40 minutes a day brings benefits.

Other forms of grounding include gardening and swimming in natural waters. (Yes, there are grounding sheets and mats, but it’s summer. Go outdoors.)

The Earth’s surface has a natural, subtle electric charge. When you make direct contact with the ground, you absorb these electrons, which can act as antioxidants and reduce inflammation.

While you’re grounding, focus on what you hear, see, smell. This means no listening to music or podcasts on your airpods. Practice the challenge of being fully present. Do the best you can to let go of your “shoulds” for this brief period of time.

Everything on your “To Do” list will still be waiting for you, but you’ll have a much better attitude and feel calmer.

Be consistent. Make grounding a regular part of your routine to experience the most benefits.

Enhance the effects of grounding by combining it with other wellness practices such as yoga, meditation, or deep breathing exercises. 

You may also like to try Forest Bathing. Inspired by the Japanese practice of Shinrin-yoku, forest bathing involves immersing yourself in a forest environment, engaging all your senses, and experiencing the healing benefits of nature.

By incorporating grounding practices into your daily life, you can foster a deeper connection with nature, improve your overall well-being, and enjoy the numerous health benefits associated with this simple yet powerful practice.

Sending you love,
Health Coach Carol

“Feeling rooted in the earth is soothing to the body, and it is our connection to the earth that gives us our most basic sense of belonging, home, resilience, and safety.” ― Jessica Moore

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