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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
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

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

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

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