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January 29, 2025

Continuing Your Winter Hydration Journey

Last week, I shared five essential tips to help you stay hydrated during the colder months. This week, we’re diving into five more practical ways to

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Health
January 21, 2025

Tips for Maintaining Hydration in Winter

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty i

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Health
January 16, 2025

The Banning of Red No. 3

It’s about time. Red No. 3, also known as erythrosine, is a synthetic dye used in food and medications to give a bright red or pink color. It is mad

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Food, Health
January 15, 2025

Basic Electrolyte Drink

Here is a basic electrolyte drink recipe that you can vary to please your taste buds. No chemicals and no artificial colors. Ingredients: • 2 cups u

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Everything Else, Recipes
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

7 Tips for Late Summer Wellness

August 29, 2024
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Food, Health

Labor Day weekend is upon us, signaling the unofficial end of summer.

I’ve noticed the sun setting a bit earlier each day.

This week in NW Indiana, we’ve been experiencing 90+ degree heat, along with stifling humidity.

Yet, the prior week we experienced 70-degree days with nights that dropped into the 50’s. It felt like fall. 

This crazy transition from late summer to early fall can take a toll on us physically, creating environmental stress.

“I could use more stress in my life,” said no one ever.

As our digestion and immunity weaken, we may become more susceptible to allergies, bloating, dryness, restlessness, anxiety, or insomnia.

To help maintain balance and minimize at least one of life’s stressors, we can adjust our diet, lifestyle, and routines to align with the rhythms of nature.

Here are some tips to help you smoothly transition from late summer to early fall.

  1. Incorporate Cooling and Hydrating Foods: While the heat of summer may be fading, it’s still important to keep the body cool and hydrated. Include foods like cucumbers, melons, and leafy greens, which are naturally cooling. Enjoy local and seasonal produce from farmer’s markets. Remember to drink plenty of water.
  2. Create a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day to regulate your body’s natural rhythms. Ensure you’re getting enough sleep to support your body’s transition.
  3. Do Something Nurturing Each Day: Sit outdoors, spend a few minutes reading a book, listen to your favorite music, or pet your dog.
  4. Practice Mindful Eating: It’s not unusual to feel a bit more distracted now. Relax during mealtime, chewing your food thoroughly, and savoring each bite. This aids in proper digestion and helps eliminate bloating.
  5. Exercise Daily: Engage in exercises that are steady and grounding. Yoga, walking, and Tai Chi are excellent choices. Avoid overly vigorous or fast-paced workouts.
  6. Set Seasonal Intentions: Use this transitional period as an opportunity to set intentions for the upcoming season. Reflect on what you want to cultivate in your life as you move into fall, whether it’s a new habit, a personal goal, or simply more presence in your daily activities.
  7. Cultivate Gratitude: Fall is a season of harvest and abundance. Cultivating gratitude for the experiences and growth of the past summer months can help you enter the new season with a positive and balanced mindset. Consider starting a gratitude journal to regularly acknowledge the good in your life. 

The transition from late summer to early fall is a beautiful time to realign with nature and tune into your body’s needs. By making mindful adjustments to your diet, daily routines, and mental health practices, you can smoothly navigate this seasonal shift and maintain balance in both body and mind.

Still feeling a bit overwhelmed? Email me and we’ll figure it out together.

Wishing you a joyful Labor Day celebration!

Much love,
Health Coach Carol

 “I could never in a hundred summers get tired of this.”—Susan Branch

Should You Use a Fitness Tracker?

August 22, 2024
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Food, Health

Lots of people wonder: Should I get a fitness tracker?

The answer: It depends.

For some people, it can be a really helpful tool. This is especially true if you…

✓ Are numbers oriented. For instance, maybe you have an engineering, actuarial, or accounting mindset.

✓ Have more advanced goals. Think elite athletes, bodybuilders, models, and other people who get paid based on how they look or perform.

✓ See data as information—nothing more. The numbers don’t define you. They aren’t part of your identity. In this case, fitness tracker data can be helpful—because you can view it as just that. 

But for others?

Fitness trackers can leave them feeling like they never do enough.

These folks tend to see weight, heart rate variability, or sleep quality as a statement of who they are.

You’re more likely to fall into this category if you…

✓ See the behavior you’ll track as a chore, making comments like, “I have to do this to lose weight.”

✓ Don’t feel you have a choice. You might say, “I don’t want to exercise, but my doctor told me I have to.”

✓ Do the behavior to avoid feeling guilty. In other words, you exercise because you don’t want to feel bad about not exercising.

The Bottom Line

There’s nothing wrong with experimenting with a fitness tracker to find out if it’s right for you. (Well, besides the expense—if you don’t like it.)

But they’re also not necessary for success. (People were “optimizing” their health way before Fitbit, Oura, and Apple Watches came along.)

You could find a fitness tracker to be awesome. Or it could be awesome for a while, and then completely unnecessary or even frustrating later. Or it could be a poor fit from the get-go.

If you’re using one, every now and then ask yourself:

“How’s this working for me?”

Is it helping your motivation—or hurting it? Do you appreciate the data—or ruminate over it? Does it keep you engaged in a healthy way—or leave you feeling guilty and frustrated?

Your answers will give you all the data you need to know what to do next.

As for Health Coach Carol…

I’ve been using a Fitbit for several months. It was interesting to check out my daily steps, sleep quality (not 100%, but helpful info), calories burned, when I get a text message, etc.

I’m now taking a Fitbit break. Some days it’s just more information than I care to know.

In last week’s blog post I mentioned hummus, a healthy and versatile snack food. For a basic hummus recipe that is tahini-free, check out the Everything Else section in Recipes. 

Happy snacking,
Health Coach Carol

“Motivation is what gets you started. Habit is what keeps you going”. – Jim Rohn

Tahini-Free Hummus

August 22, 2024
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Everything Else, Food, Health, Recipes

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or sensitivity to sesame seeds, this recipe is for you. 

Tahini-Free Hummus

Ingredients:

  • 1 (15.5-ounces) can garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • Juice from ½ a lemon, about 1 tablespoon
  • 1 teaspoon cumin
  • ¼-½ teaspoon salt
  • Paprika, to garnish (optional)

Instructions:

  1. Combine all ingredients in a food processor or blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning, adding more salt, lemon juice, or additional spices as needed.
  4. Serve immediately or refrigerate in an airtight container. It will keep for about 4 days and can be frozen to extend shelf life.

You can vary the recipe by adding garlic, roasted red peppers, pepper flakes—whatever your taste buds fancy.

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

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