Carol Egan

The Holidays and Hormones: What You Need To Know

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The holiday season is here.

And there’s one thing I know you’ll see at every,

In-office Yankee grab-bag exchange,

Saturday night dinner party, and

After work cocktail party…

The Spirit of the season,

which often looks like,

overflowing plates of cookies,

festive froufrou mixed-drinks, and

tables laden with traditional family favorites,

that you don’t want to eat, and… you so do.

Add to all this festivity, the end-of-the-year deadline-stress,

Hours preparing for your family and friend get-togethers, and

Late-night shopping excursions,

And rather than feel festive, all you feel is exhausted and stressed.

Add in one cocktail to a tired body, and

Bam! Your resistance is double-downed!

Which is why you end up eating, drinking and indulging more than you ever want.

Looking to understand why you feel lousy and gained excess weight after the holidays?

Look no further than stress, lack of sleep and hormonal imbalance.

Yes, when you’re stressed-out and tired, your body produces higher levels of the hormone grehlin, which is also known as the hunger hormone.

When your body releases higher levels of grehlin, you want to eat more, which naturally lowers the hormone leptin, the hormone that tells you to stop eating, that you’re satisfied, that you’ve had enough.

This is one of the biggest reasons why you feel hungry, even when you know you’re not.

This is a likely reason you crave sugary foods and carbs mid-day — you’re body is looking for a quick energy pick-me-up, and carbs does just that — they give you the quick and immediate energy fix you’re looking for.

Plus, you “feel happy” when you eat sugary, carb-y things. Do you know why? Ti’s true, your body releases serotonin, the feel-good hormone with every bite you take!

Add to this cascade of hormonal responses, the energy blast your body gets from the cortisol your adrenal glands start pumping, because it deems you’re in a “fight or flight” situation from all the stress and exhaustion AND sugar and carbs!

This blast of excess cortisol (continuously pumping if you’re continuously eating sugar and carbs) is the likely culprit for excess weight gain.

To add insult to injury, excess cortisol can lead you to screaming for more serotonin, which leads to the never-ending hamster wheel of craving sugar AND fatty, processed foods!

So… IF you don’t want to fall down the legendary, holiday rabbit hole of gaining excess weight and feeling sick and unhealthy this year, you’ve got to get a good nights sleep and reduce stress (I’ve got 1000 tips for this!), and you’ve got to balance out the indulgence of the season with a few smart ideas. Want mine?

Your Turn:

Can I help you healthfully navigate the holidays this year with more suggestions, tips and ideas?

What always seems to pull you out, but you want to change that this year?

Post your questions and comments below. I’d love to help.

Ready to take control of your health in 2018? Lets’s schedule a call to talk about your goals. Email me at carol@carol-egan.com

Creating Your 2018 Game Plan

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I’ve spent the last few days helping my one-to-one clients draft their 2018 Game Plan so they can make their upcoming year the best yet…

And be one of the 8% of people who DO stick to their New Year’s Resolutions.

If you’re ready to make 2018 your best year yet too, I’d like to share with you 3 simple steps you can do yourself, to create your own winning Game Plan!

Step #1 – Find Your Keystone Habit

To kick off 2018, chose what resonates with you as the smartest healthy habit for YOU to begin in January, per your greater life goals.

In other words, what is one habit you know is holding you back, and needs to go first!

This ONE SPECIFIC thing is known as your keystone habit. A keystone habit has the power to transform your life — keystone habits correlate with other good habits, like regular exercise, healthy food choices, intermittent fasting… habits that go hand-in-hand synergistically together to build on January’s healthy habit all year long, one month at a time.

According to Charles Duhigg, author of The Power of Habit, a Keystone Habit is a small, seemingly benign habit, that inspires a whole host of positive outcomes. In this case, it’s the ONE healthy habit you can do, that would set off a whole chain-reaction of other healthy habits… because you’d now WANT to do them!

I highly recommend starting with The Math Equation, of adding in more greens and taking out the 5 common toxic trigger foods (gluten, dairy, sugar, caffeine and alcohol).

You can also follow my Mini Detox program to walk you through this!

Or you can also choose to add my free Eliminate Excuses email course to the Mini Detox, to help you create some real traction on your own!

Step #2 – Add In A New Habit Every Month

To be successful in 2018, you want to focus on ONE new healthy habit each month. Yes, Think BIG, but focus on ONE SPECIFIC thing at a time — this is the winning formula when we set out on our own to create habits that last.

If you’ve not mastered the previous month’s habit, stick with ONLY it until you feel like you’ve created mastery, even if this takes you all year long. THIS IS where oh-so-many lose out in achieving their resolutions — they take on too much at once, and then feel defeated when they feel overwhelmed by too much change! 

But, once you’ve mastered your ONE Keystone Habit in January, it’s time to add in another one each month… as long as you stuck with your monthly goal.

If you’re looking for some additional healthy habits to add to your yearly goals, here’s some I recommend (and links to read more about them).

  1. Daily juicing
  2. Eliminate sugar
  3. Take out 5 common toxic trigger foods
  4. Meditation
  5. Journaling
  6. Reduce your stress
  7. Daily affirmations
  8. Surround yourself with Chants
  9. Drink more water
  10. Practice gratitude
  11. Change your inner circle
  12. Eliminate disempowering thoughts
  13. Probiotics
  14. Body brushing

 

Step 3: Check In With Yourself

Whether you want to make your this a quarterly activity, or just check in after the first 6 months of the year, take a moment to slow down. Take time to assess where you started the year and where you’re at now with your goals.

To assess where you’re at now, ask yourself:

  • What’s working?
  • What’s not working? If something is not working, what did I make it mean? What are my thoughts about what’s not working? Could my thoughts and what I’m making ‘it’ mean be stopping me? Could it be my thoughts and the story I tell yourself be the problem, and not the thing itself?
  • What helped me stay on course?
  • What stopped me?

Take the time to ask, answer and write down your responses in your journal, so you can track not only what worked and what didn’t work, but the stories you tell yourself about the successes you’ve achieved or the breakdowns you’ve experienced along the way. These answers are solid-gold, they’ll give you insights that can get you back in the game!

And with that – you’ve got your 2018 Game Plan!

Cheers to you making this New Year the one where you start looking and feeling your very best!

IF you know you’re ready to put your health and wellbeing on your calendar in 2018, and want 1:1 support, let’s talk. You can schedule a call here. I currently have TWO spots open for new clients and would love to support you, if we’re a right fit!

Creamed Peas and Pearl Onions

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My Dad LOVED Creamed Peas and Pearl Onions, so I made this recipe in his honor, for YOU! He would have LOVED this recipe, because every ingredient is so clean, fresh and… plus the recipe is gluten-free, dairy-free, paleo-friendly AND super delicious. When you look over the ingredients, you’ll feel confident that everyone will love the fresh spin of this holiday classic… It’s a total crowd-pleaser, because even those with food sensitives can indulge — Booyah!

Yes, I always recommend organic as your first choice for all ingredients, when available.

Ingredients: 

  • 2 cups of fresh or frozen peas
  • 10 ounce bag of fresh pearl onions
  • 1 parsnip, chopped in food processor
  • 1/2 small onion, diced
  • 1 cup almond milk
  • Sea salt and cracked black pepper to taste

Sauce: 

Saute onion and parsnip until cooked and tender. Add to Vitamin or high-speed blender with almond milk, sea salt and cracked black pepper. Puree until well-combined and creamy.

Pearl Onions: Immerse in boiling water for 2-3 minutes. Remove. Let cool. Cut the root end and pinch out of onion skin.

In saute pan: Add peas, onions and sauce and simmer on a low heat until vegetables and flavors come together. Season with salt and pepper to taste.

Buono Appetito! Happy Holidays!

If you make this recipe, I’d love to hear how you liked it in the comments below!

Forager’s Pie

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Forager’s Pie is said to be the “hot cousin” of Shepard’s pie. I like that, in the spirt of ‘out with the old, in with the new.’ This recipe then is, yet again, a fresh spin on another classic, with a lighter, cleaner line-up of ingredients!

The idea of foraging conjures up hunting and gathering — I love this idea of spending hours hunting for the perfect mushrooms in the ‘wild,’ but that I don’t know much about which ones are safe, and which ones aren’t, I went to Whole Foods and filled a bag with shiitakes and baby portobellos!

The mushrooms, with the marsala wine and fresh thyme and rosemary, add a rich savoriness that says Fall through and through.

You’ll love this recipe! It’s so good, that a crust would only get in the way!

Ingredients

  • 1 large Vidalia onion, diced
  • 4 cloves garlic, minced
  • 5 carrots, peeled and diced
  • 2 pounds shiitake mushrooms (or personal favorite), cleaned and sliced
  • 2 pounds steamed sweet potatoes (2 medium sized, 1 extra large), pureed
  • 3/4 cup marsala wine
  • 1 1/2 cup Kite Hill, ricotta cheese
  • 2 Tablespoons coconut oil
  • 1/2 teaspoon fresh thyme, minced
  • 1/2 teaspoon fresh rosemary, minced
  • 1/2 cup, fresh parsley, minced
  • 1 cup almond milk
  • sea salt and cracked black pepper to taste

Preparation

Puree steamed sweet potatoes in food processor, with 3/4 cup of almond milk ricotta, sea salt and black pepper until creamy and well-combined. Set aside.

Saute onion, garlic, carrots, coconut oil, sea salt and cracked black pepper on medium-low, until translucent. Add marsala wine and simmer for 5 minutes. Add mushrooms, fresh thyme and rosemary, and simmer until tender. Add almond milk and 3/4 cup ricotta — Stir until well-combined.

Scoop vegetable/mushroom sauté into a glass baking dish. Layer half the fresh parsley. Top with pureed sweet potato. Bake at 350° for 45 minutes. Top with remaining parsley and serve!

Optional: Add a layer of sautéed greens of your choice: Spinach, Swiss chard and broccoli rabe are all great choices!

Buono Appetito! 

If you make this recipe, I’d LOVE to hear how you like it in the comments section below!

Fresh Pumpkin Pie

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Most everyone loves pumpkin pie around the holidays… and like everything I make, I say fresh is best!

While I’ve used fresh pumpkin, I LOVE the ease of substituting sweet potatoes because they’re easier to handle, as James Beard-nominated chef Matthew Kenney suggests. So in this Fresh Pumpkin Pie recipe, I’m giving you the choice to use either pumpkin or sweet potatoes. Whatever you choose, they taste very similar. Heck, even Betty Crocker said to feel free to use them interchangeably back in the 1950s!

This gluten-free, sugar-free, dairy-free and paleo-friendly recipe is the best I’ve found to date for a fresh pumpkin pie! The almond milk ricotta beautifully takes the place of cornstarch and cream to hold the filling together and add to the pie’s overall custard-like creaminess — think pumpkin cheesecake! The stevia can be used liberally without fear of slipping into a sugar-coma after dinner, and all the ingredients come together for a delicious and healthy dessert for you and your family!

I challenge you to find a real pumpkin pie recipe (you’d have to spend hours on that alone) that’s as fresh and delicious as this recipe!

Crust:

  • 3/4 cup walnuts
  • 3/4 cup pecans
  • 1/2 cup dates or dried apricots
  • Vanilla powder or extract
  • Pinch sea salt

Place the nuts, dates (and/or apricots), vanilla and sea salt in a food processor and process until a fine crumble forms and sticks together. Press the mixture into a glass pie dish using fingertips lightly dampened with water to prevent sticking. Feel for highs and lows in the mixture and press it evenly into the baking dish. Refrigerate until ready.

Filling:

  • 3 cups mashed pumpkin or sweet potatoes (process in food processor until smooth)
  • 1 cup Kite Hill almond milk ricotta
  • 1/2+ cup almond milk (add accordingly to maintain a thick texture)
  • 3 teaspoons vanilla extract
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1/4 teaspoon ground clove
  • 1/2 teaspoon salt
  • Stevia to taste

Instructions:

In a Vitamix, process all ingredients until well-combined (add the almond milk slowly to maintain a thick, creamy blend).

Preheat oven to 350°.

Pour filling into pie shell and bake for 30 minutes (watch carefully to avoid burning the crust).

Let cool for 30 minutes or more.

For a dairy-free whipped topping, beat full-fat coconut milk with hand-held beaters, adding vanilla and stevia to taste!

Serve and enjoy!

Roasted Root Vegetables

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For a gorgeous blend of seasonal color and flavor, this hearty roasted root vegetable side dish is sure to be a healthy star at your seasonal celebrations!

Ingredients: 

  • 3 medium red beets, washed and sliced thickly in 1 inch rounds
  • 3 medium sweet potatoes or yams, washed and sliced thickly in 1 inch rounds
  • 3 carrots, washed and cut in 3 inch pieces
  • 3 parsnips, washed and cut in 3 inch pieces
  • 1 -2 sweet onion, sliced thickly
  • 1 head of garlic, peeled and separated cloves
  • Fine sea salt to taste
  • Cracked black pepper to taste
  • 1 teaspoon minced fresh rosemary
  • 2 Tablespoons coconut oil

*  If you want to spin this recipe to be sweeter and still healthy, as an alternative to the overly-sweet version of holiday sweet potatoes, toss the cut vegetables in a stevia infused olive oil, before you place them in the baking dish. Drizzle the remaining sweetened oil over top, per the directions below.

Assemble:

Preheat oven to 375.

Cover the bottom of a large glass baking dish with coconut oil. Place red beet slices and sweet potato slices flat in the baking dish. Add carrots and parsnips. Cover with onion slices and whole garlic cloves. Sprinkle with sea salt, cracked black pepper and fresh rosemary. Roast for about 1 hour, or until tender.

Arrange all roasted vegetables on a serving platter. Serve and enjoy!

Buono Appetito! 

Fresh Cranberry & Fruit Relish

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Fresh cranberries are available for only a short season each year, so I say put the traditional canned, or overly processed cranberry sauce aside this year and try my Fresh Cranberry & Fruit Relish for your holiday festivities.

Every ingredient is fresh, healthy and distinct to the season, with their bright, tart and sweet flavors blending in perfect balance.  Since this recipe is not cooked, I recommend you make it the day before, so all the flavors marinated and meld together.

Ingredients: 

  • 1 bag of fresh cranberries, rinsed and picked over
  • 1 medium apple, peeled, cored and deseeded
  • 1 large orange, peeled and deseeded 
  • 1 cup fresh raspberries
  • 1/2 cup orange juice (only to achieve desired texture)
  • Stevia to taste
  • Pinch of Sea Salt
  • Reserve a few whole cranberries and thin orange skin curls for garnish

Optional:

  • 1 Tablespoon Fresh Ginger
  • 1 teaspoon Cinnamon

Pulse each ingredient separately in a food processor. Add to bowl on the side. When done pulsing, add orange juice (to achieve desired texture), stevia and sea salt. Pulse fresh ginger if desired, and add with cinnamon. Mix to thoroughly combine.  

Garnish with whole cranberries and/or orange skin curls.*

* To Make the Orange Curls: Make a slice through one side of the peel and the pulp, all the way up to the rind on the other side. Cut the pulp off of the peel so that you have one long thin strip of peel. Twist the peel into a curly-q shape. The peel will naturally hold its shape.

Buono Apetito! 

After you make this recipe, I’d love to hear how you and your family liked it in the comments below! Happy Holidays!

Healthy & Delicious Green Bean Casserole

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If you’ve followed me for a while, you know I love to spin healthy recipes from classic, , unhealthy favorites! With the holidays’s approaching, I couldn’t resist creating an uber healthy and delicious spin on “Green Bean Casserole.”

Whole foods. Nothing processed. Vegan. Paleo. Nut-free. Clean. Fresh and delicious. This is a total crowd-pleaser!

Indeed, everyone around your holiday table this year will be saying, “OMG, WHO made the Green Bean Casserole this year? This recipe is to-die-for!”

Healthy Green Bean Casserole is super delicious, super healthy and with every flavor that you’re used to tasting in this classic holiday dish, sans the processed, nutrient-devoid and inflammatory ingredients of the of days gone by recipe!

Ingredients: 

  • 1 – 1/2 pounds green beans, clipped and cleaned
  • 1 pound parsnips, diced
  • 1 pound mushrooms, sliced
  • 1 Vidalia onion, sliced thin
  • 1 1/2 small onion, diced and sautéed
  • 1 clove garlic, minced and sautéed
  • 1 Tablespoon coconut oil
  • Water
  • Sea salt and cracked black pepper

Crispy Caramelized Onions:

  • 1 large Vidalia onion, sliced thin
  • Sauté slowly over medium low heat until caramelized and crispy, a tablespoon of coconut oil, sliced Vidalia onion, sea salt and cracked black pepper. Set aside.

Sautéed Onion & Garlic:

  • 1/2 small onion
  • garlic
  • Saute until clear and translucent over medium-low heat

Mushrooms:

  • Saute until tender, mushrooms, sea salt and cracked black pepper. Set Aside.

Parsnips:

  • Steam al dente — firm but slightly tender

Green Beans:

  • Steam lightly to a firm texture

Sauce:

In a Vitamix or high-speed blender, puree parsnips, 1/4 of sautéed mushrooms, sautéed 1/2 small onion and garlic, sea salt and cracked black pepper. Add water slowly to achieve a smooth, creamy texture.

Combine & Cook: 

In a large bowl, toss green beans, remaining mushrooms and sauce until well combined. Pour into a glass baking dish and bake at 375° until browning and bubbly. Top with caramelized onions and serve!

Buono Appetito!

My 6 Favorite Healthy On-The-Go Snacks

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The other day, Courtney, my client, said, “Carol, you should make a list of your favorite healthy on-the-go treats, or things you eat in a pinch. Sometimes, when I’m on the run, I don’t know what to get.”

This list of my top six favorite healthy on-the-go snacks was created for Courtney and you! I hope these ideas help you choose your healthiest choices when you’re on the run, but want keep it all clean!

Please note, my first recommendation is and always will be water-rich, fresh, raw, organic fruits and vegetables! Always. And in the spirit of ‘treat,’ try biting into an organic red pepper with a side of olives, or split an avocado and fill it with fermented sauerkraut, or a container of Mini-Kiwis or figs! Each offers a different flavor and texture to satisfy your craving. And I totally get that there might be days that you just want something more indulgent, while keeping it healthy!

Here are 6 of my go-to’s, when I want something more than just salad and green juice:

 

Kite HillKite Hill Almond Milk Yogurt might be one of the best processed healthy foods ever made! Master vegan-chef Tal Ronnen, founder of Kite Hill, offers the freshest tasting almond milk yogurt I’ve ever had. It’s smooth, creamy, slightly tart and serves up 11g of almond protein, live active cultures and ZERO added sugar in every cup (you know I LOVE this!).

When I’m in the need of a sweet and satiating fix, I grab a container of Kite Hill plain, unsweetened yogurt, and pair it with a container of organic berries… It’s a perfect and lightly sweet treat!  (Do note, Kite Hill offers many amazing dairy-free products!) 

 

Kombucha

Health-Ade Kombucha = Healthy Soda, though it’s NOTHING like soda at all!

Kombucha is an effervescent, fermented tea that offers many health benefits — it supports healthy gut flora and improves digestion, it destroys bad bacteria and provides B Vitamins.

Though, I’ve been a loyal devotee to another brand of kombucha for years, Health-Ade Kombucha came to market and quickly replaced my other favorite.

Health-Ade Kombucha is the only commercial kombucha fermented 100% in glass to prevent plastic and metal leaching. It’s hand-crafted in super-small 2.5 gallon batches for premium quality, and it’s the BEST TASTING and HIGHEST QUALITY kombucha you can buy! 

 

Sprouted Watermelon Seeds

But on this particular day, for gosh-knows what reason, you say “I. MUST. HAVE. CHIPS!” NO fear. I’ve got you covered. Salty. Crunchy. And still FAR more healthy than “chips,”… Hello Sprouted Watermelon Seeds!

Easy to pack in your car, handbag or briefcase, Watermelon seeds offer a whopping TEN grams of protein in a ONE ounce serving, plus they’re high in Magnesium and Zinc! (Do note, Go Raw offers many amazing products!) 

 

 

Some days I want something meaty, so I’ll buy a package of Monterey Grilled Artichokes. I LOVE them! They are grown on a small farm in California, with a proprietary process that retains the health benefits of fresh artichokes that far exceeds any canned or jarred product!

They come in 4 flavors, Natural, Herb, Grilled and Buffalo, but my favorite is the Grilled. That I don’t eat meat any longer, these artichokes satisfy my need for something a little more dense and ‘meaty.’ I eat them alone, with a green juice, or with a salad, but one thing is sure, once you open them, you’ll want to eat them all. They are that good!

 

 

BudhiBars are wheat free, certified kosher, baked fresh without preservatives and kept frozen until they ship! The Almond Dark, the only one I buy (on rare occasion) is certified vegan, dairy free, low in sugar, high in fiber and a mixture of Swiss Cacao and Vegan Callebaut Chocolate! One bar (of this flavor — they have others) is ONLY 4 grams of sugar, which makes this an appealing choice, when nothing less than chocolate will do!

 

 

In the spirit of “saving the best for last,” New York Natural Cheese Kale Krackers are as good as any raw cracker I’ve ever made, which of course would be the only reason I would buy them — in a pinch, when I don’t have time to make them myself! They are the only cracker with kale as the main ingredient, with other ingredients like golden flax seeds, sunflower seeds, cashews, and a perfect touch of seasoning! They maintain the life-force energy of the ingredients because they’re dehydrated, so they’re a great option on the day you want something a little more satiating with your salad… or just as a snack with your kombucha!

If you try any of my on-the-go favorites, or you have one you’d love to recommend to me, tell me in the comments below! I’d love to here from you!

Want even more delicious substitution suggestions? Click below to download my FREE “Close Enough Seconds” guide to provide you with additional ideas for your toughest cravings!

Download Your Free Substitutions Guide!

I Succeed Because I Fail

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I worked two years for free.

My business was failing.

Then I drove 20 hours a day for Uber.

And slept in my car.

I had two degrees from two prestigious schools, three certifications from highly-accredited programs, and a lifetime seeped in studying health, healing and human potential.

I thought about the corporate route.

Instead, I chose work that I know makes a difference, 20-hour days, and the entrepreneurial life.

I had to give up my home, move in with my Mom and miss out on every social event for 3 years.

It didn’t matter.

Health matters.

I put myself behind the wheel.

Three years later, clients started lining up.

The hardest part is Faith.

And tenacity.

My first client knew I could make a difference for her.

She said that my “glowing skin” and “upbeat energy” reflected how she wanted to look and feel.

I did everything I could to show her she made the right decision.

That she too could look and feel her best.

Since then, I’ve served 100s of clients.

They’ve established my reputation.

Auto-immune disease in remission.

Ulcerative colitis in healing.

Insulin reduced by 70%.

Weight down 50 pounds.

I’m no longer a one-woman business, but a team who helps me serve my clients.

It takes time.

This year, I added more clients than the first three combined.

We all start somewhere.

And I never started at the finish line.

I failed more times than I succeeded in growing my business.

The only way I’ve grown is by solving one problem at a time.

I succeed because I fail.

The night sky is filled with millions of stars.

Every snowflake looks different from another.

The sun rises in the east every morning.

Life is but an endless series of experiences, with many extraordinary, seemingly disconnected, little details.

And the sum is breathtaking.

Your Turn

Would you work for free?

Would you leave a steady income and take any work to bring your dream to life?

Do you succeed now, because you failed?

Or, do you still fail, to succeed?

Post your comments below. I’d love to hear your story.

As Seen In:

Forbes Huffington Post Better Connecticut Bella Mia Magazine Boston News Network Blog Talk Radio

Carol Egan – Heal Your Digestion to Heal Your Life

Let’s Talk About Health

I work with accomplished professionals who want to look and feel as healthy as they are successful. They spent years prioritizing success over health, and are now troubled by excess weight, exhaustion, and foggy thinking at work and home. I help them take control of their health, so they can focus on what matters in their life and career.

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