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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

The Biggest Nutritional Challenge

September 12, 2019
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Health

When it comes to losing weight and improving nutrition, what is the #1 challenge? Go ahead, take a guess.

If your answer is, “I don’t know what I should eat,” you’d be kicked off the game show. In fact, that challenge doesn’t even make the top 10.

The #1 nutritional challenge is (drumroll please): Emotional and stress eating.

If that was your guess, congratulations! Although, if that WAS your guess, is it because that is YOUR struggle?

You are obviously not alone. Who doesn’t have “stuff?”    

Let’s face it. Most folks know that eating a side of grilled vegetables is preferable over a side of fried onion rings. Even Mr. Non-Compliant!

Trouble happens when you are upset about (work, a relationship, the weather, etc.) and go for the entire carton of ice cream. Yep, I’ve been there…

There are lots of situations that lead us down the road of stress eating.

In most instances, what keeps people from hitting their health and weight goals has to do with behavior patterns that keep recurring. When we don’t deal with the behavior, nothing changes—long term, anyway.

It is necessary to determine what’s pushing those emotional and stress eating buttons, if you truly want to experience success.

To my point, “It’s always about more than the food.”

Today, I challenge you: If you’re stuck, what’s going to move you in the right direction?

The bad news is that there are many facets that go into the weight loss equation: meal planning, sweet tooth, eating out, cravings—to name a few.  

The good news is that it’s possible to solve these in a way that won’t make you—or your family–crazy.

If it’s time for you to get past whatever it is that’s preventing you from moving ahead with your health and life goals, let me know. Together, we’ll explore what’s working and what’s not and uncover obstacles that are keeping you from achieving your most optimal state of health and wellness.

Send me an email and we’ll set up a time for your complimentary coaching session.

NOW is the time to feel the excitement of knowing EXACTLY what to do next to create the health you truly desire.

Blessings and love,
Carol

“Now is the time to fix the next ten years.”—Jim Rohn

Mr. Non-Compliant Ate Gross Greens

September 5, 2019
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Family, Food, Health, Hope

Miracles do happen and life is full of surprises.

If your loved one is not keen on eating as healthy as you’d like, keep the faith. I offer you a story of hope.

The other day, Mr. Non-Compliant (aka my husband), and I, were having dinner. I’d ordered sea bass served on a bed of boiled greens. He ordered rack of lamb.

I carefully removed the skin and bones, and the fish literally melted in my mouth. It was amazing.

After several bites, I tried the greens. They resembled spinach–sort of—and provided a bed for the fish. (See photo)  

One bite sent me into a nasty face and a verbal “BLAGH.” This had to be the most bitter, vile, vegetable I’d ever tasted. I like cauliflower better—and most of you know where THAT vegetable rates.

I applied a liberal amount of lemon juice, salt, and pepper, then gave it one more shot. NO WAY was I going to eat anymore. I continued to enjoy the fish.

Mr. NC then decided to take a bite of the gross greens, expressing his disbelief that they could be that bad. He finished them off, making me a member of the “Clean Plater’s Club.”

As I looked at him in the most horrified way, he smiled back and replied most innocently, “What?”

I shook my head. As we left the restaurant, I wondered when the aliens would return my M&M, donut-loving husband to me.

Still waiting….

 

Mr. NC offers the rest of the story:

So the Health and Wellness Coach didn’t like her veggies. When she told me she was writing about this, I said the story could probably use balance, so here I am, back from the alien convention.

As I’m sure you know, I have a reputation for going off the rails as it relates to Coach Carol’s dietary beliefs. But as she says, “Eat it if it’s amazing.” I just believe that M&M’s and donuts are amazing!

Anyway, vegetables were always boiled when I was a kid—a bit bland. Carol however, broils or sautés them with seasoning so that they’re actually a terrific compliment to the meal. (Be sure to check out her vegetable recipes on her website.)

So I was obviously surprised when she recoiled over the vegetables being too strong – since they were served with a very mild fish that needed something with a punch!  

The one vegetable that I’ve always liked is spinach and this was very similar but stronger, and nicely seasoned too. I don’t understand what the issue was. It was a perfect compliment. But then I wouldn’t be Mr. NC if I didn’t go off the rails.

By the way, if you see me eating something that I shouldn’t, no need to tell me you won’t tell Carol. I need you to be sure to tell her. After all, I have a reputation to maintain!

Much love,
Carol and Mr. NC

“Only eat it if it’s amazing!”—Health Coach Carol

The Other 84% of Health

August 28, 2019
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Food, Health, Personal Development

In last week’s blog, I mentioned water intake, slower eating, and increased movement. Did you pick up on the fact that I never suggested WHAT to eat?

This week, I invite you to look at all the habits you are living into throughout your day. The way you live plays into how, why, where, when, and even what, you eat.

Food and fitness, the physical aspects of health, determine only 16% of your success in achieving your optimal health goals.  

Yes, you read that correctly. On the surface, dropping the pizza and getting off the couch may help you drop some pounds, lower your cholesterol, and give you more energy.

That’s a step in the right direction, if you find contentment with whatever you choose to eat and do instead.

However, if you feel as though you’re living life in food and exercise prison, you will never be able to maintain whatever it is you have achieved, for any sustainable length of time.

Which is why losing the weight and getting healthy is always about more than the food.

In order for you to reach your optimal health goals, we must also consider the other 84% of the total picture:

  • Relational: Do you feel connected to others? Do you feel as though you belong?
  • Existential: Is there meaning and purpose to your life?
  • Mental: Are you alert and focused? Do you continue to learn and challenge yourself?
  • Emotional: Do you feel a variety of emotions and express them appropriately?
  • Environmental: Do all your environments (work, home, social, etc.) support your best health and wellbeing?

All of these areas play into the total picture. This is the reason why diets are typically not effective on their own. There’s always more.

As you review your habits—food and otherwise—look for clues to help you figure out what may be keeping you stuck. And, celebrate those areas you’ve transformed that are helping you move ahead!  

If you feel as though you keep hitting a brick wall, I invite you to email me and we’ll set up a time to figure it out.

By the way, this conversation is complimentary. Together, we will identify the most powerful action you can take immediately to feel balanced and energetic.

To your best life,
Carol

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”—Thomas Merton

Back to School, Back to Basics

August 21, 2019
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Health

When we break it down, practicing healthy habits is rather elementary. It can also seem rather complicated.

Since school is back in session, I figured it’s the perfect time to get back to basics. Here’s a simple review of the ABC’s of getting your weight, energy, and health, in check. And don’t get scared, there aren’t as many basics as there are letters of the alphabet.

My first basic for consideration: Are you drinking plenty of water? The usual response I hear is, “probably not.”    

Before you do anything crazy, really get your water intake to a level that works for your body. A good quantity to begin with is your weight divided by two, in ounces. Some days, you may need more.

Signs of dehydration include headache, fatigue, muscle cramps, and foggy thinking, just to name a few.

When you feel hungry, first have a glass of water, since sometimes you are really thirsty—or bored. Start your day by drinking one to two glasses of water, and always take your water when you leave home.

The next basic is to slow down your eating and savor the experience. Being aware of what and when you’re eating may be a wake-up call. (“Gee, did I really just eat the entire bag of chips? Oops.”)

Are you truly hungry? Is what you’re eating delighting your taste buds? Or are you wolfing down whatever is within reach?

Spend about 20 minutes eating your meals. If that seems like an eternity, add a couple minutes at a time until you reach the goal. Enjoy the food and the people you are sharing the meal with. If you typically eat alone, plan some meals during the week with a friend.   

Closing out today’s lesson with the reminder to move. A gym membership is not a requirement to do this. Consider activities that sound fun and are easy to accomplish, and go from there. Begin by doing something once or twice a week. When it works to increase that goal, go for it.

When we do something in life with intention and commitment, it’s a game changer—even if it seems simple.

Have fun playing your game.

Much love,
Carol

P.S. Need some help with your game? If you’re ready to be intentional and committed, let’s talk. Send me an email and we’ll get started.

“Most people fail not because of a lack of desire but because of a lack of commitment.”— Vince Lombardi

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