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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
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

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

Embrace the Splendor of Summer Solstice

June 20, 2024
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Fun, Hope, Personal Development

Happy Summer Solstice!

Today, June 20th at 3:50 pm CDT, we welcome the Summer Solstice. It is the official beginning of summer in the Northern Hemisphere, occurring when Earth arrives at the point in its orbit where the North Pole is at its maximum tilt toward the Sun, resulting in the day with the most daylight of the calendar year. 

Fun fact to impress your friends and family: It’s the earliest solstice since June 20, 1796, when George Washington was president and there were only 16 states in the Union.

The summer solstice celebrates the return of the light of the sun and that same light that shines within all of humanity. Traditionally, people also celebrated renewal, life, the potential for a good harvest, inner and outer abundance, and ascension.

Summer nights spark my memories of catching lightening bugs as a kid and putting then in a jar. I’d punch holes in the lid so they could breathe, and they’d twinkle in my room as I fell asleep.

I’m still fascinated by those little creatures, but now I leave them twinkling outside.

Here are some ways you could celebrate the beginning of summer:

  • Plant a small herb or flower garden
  • Go to the beach
  • Build a bonfire and make S’mores
  • Do yoga and include some sun salutations
  • Enjoy being outdoors and do nothing at all
  • Review and renew goals then set intentions to build upon
  • Begin something new
  • Reread a favorite book
  • Include a Salmon Dill Niçoise Salad in your special feast
  • Be happy and grateful
  • Hang out with your favorite people and enjoy much laughter

In many ways, June 20th can take on the feel of a New Year.

May you be abundantly blessed,
Health Coach Carol

 “It is the Summer Solstice. The earth rejoices in abundance and light, and so do we.”–Deborah Blake

Refreshing Drink Recipes to Beat the Heat

June 13, 2024
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Fun, Health

As the summer sun reaches its peak, staying hydrated is more important than ever. But who says hydration has to be boring?

Here are some simple recipes that are low in sugar and offer a nice change of pace from water.

Cucumber Mint Sparkler

A drink that’s as refreshing as a cool breeze on a hot day, this delightful beverage combines the crispness of cucumber with the invigorating flavor of mint and effervescence of sparkling water. It’s light, refreshing and perfect for sipping on a lazy afternoon or serving at your next summer gathering. 

Ingredients:

  • 1 cucumber, thinly sliced
  • Fresh mint leaves
  • Sparkling water
  • Ice cubes
  • Lime wedges (optional)

Instructions:

  1. Add cucumber slices and mint leaves to a pitcher.
  2. Fill the pitcher with sparkling water.
  3. Serve over ice cubes.
  4. Garnish with lime wedges if desired.

Watermelon Cooler

With the natural sweetness of watermelon, a hint of lime, and the freshness of mint, this drink perfectly captures the essence of summer in a glass.

Ingredients:

  • 2 cups watermelon chunks (seedless)
  • Juice of 1 lime
  • Fresh mint leaves
  • Cold water or sparkling water
  • Ice cubes

Instructions:

  1. Blend the watermelon chunks until smooth.
  2. Strain the watermelon juice to remove any pulp.
  3. Add lime juice and a few fresh mint leaves.
  4. Dilute with cold water or sparkling water to taste.
  5. Serve over ice cubes.

Berry Infused Water

Say goodbye to sugary drinks and hello to a healthier, tastier way to hydrate. This vibrant drink not only quenches your thirst but also provides a burst of antioxidants and vitamins from the berries.

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • Fresh basil or mint leaves
  • Cold water
  • Ice cubes

Instructions:

  1. Add mixed berries and fresh basil or mint leaves to a large jug.
  2. Fill the jug with cold water.
  3. Let it sit in the fridge for at least an hour to infuse.
  4. Serve over ice cubes.                   

Coconut Lime Refresher  

Take a “mini vacation” on a sweltering afternoon with this cool, tropical drink. It will quench your thirst, lift your spirits and replenish your electrolytes.

Ingredients:

  • 1 cup coconut water
  • Juice of 2 limes
  • Sparkling water
  • Fresh mint leaves
  • Ice cubes

Instructions:

  1. Mix coconut water and lime juice in a glass.
  2. Top with sparkling water.
  3. Add fresh mint leaves.
  4. Serve over ice cubes.

Cheers to a season of delicious sips and sunny days~

Much love,
Health Coach Carol

 “Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” — John Lubbock

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