Carol (Missy) Cohen MPH, CHHC

Three Bite Rule

Does getting invited to a holiday party put you into a cold sweat after all the hard work you have done to lose weight?

It doesn’t have to be that way!

The big focus of any party or gathering is getting to spend time with friends or families but there is no reason why you can’t enjoy the food. Take the time to scan the offerings and decide what you truly want to enjoy. Maybe it’s Grandma’s apple pie or a piece of your friend’s fudge. Whatever it may be, remember the “Three Bite Rule.”

Why 3 bites?

The first bite is going to be as enjoyable as you think it is going to be.

The second bite is still wonderful but not as wonderful as the first bite.

By the third bite, you have enjoyed the food as much as you are going to.

It is time to set it aside and hit the dance floor or visit with a friend.

Don’t be afraid of this time of year! Get out and enjoy yourself and please share with the community how you enjoy the holidays.

You Love Coffee… but Does Coffee Love You?

Every morning I ride the train into Boston and what I notice, day in and day out, is how many people are either asleep on the 6 am train or holding on to a cup of coffee for dear life. What many people do not realize is that their morning cup of joe, while giving them a jolt to getting started, is actually contributing to their fatigue later in the morning.

Many people in todays society are under chronic stress. That stress may be physical from an underlying bacterial, viral or yeast infection, emotional from going to that job that they hate everyday or struggling to make ends meet or environmental from taking toxins into our bodies from contaminated food or the air we breathe and struggling to remove them.

Caffeine contributes to our stress.

What’s in My Morning Cup?

People often say to me, “You don’t drink coffee?” Coffee has been come so ingrained into our culture that people are shocked to find out that I use coffee as an occasional treat. To find out why, visit my previous blog.  So, how do I start my day?

Well, besides a little journaling and some reflective quiet time, I like to start my day with this concoction:

Is Your Toothpaste Making You Fat?

If you are always tired, easily gain weight, depressed, and struggle with PMS, look to your toothpaste.  Many commercial brands of toothpaste contain fluoride. This is great for protecting your teeth but at what cost to your health?

With thyroid diseases of all types on the rise – hypo- and hyper-thyroidism, Graves’ Disease, and Hashimoto’s, items that are common place in our environment are making us sick and it’s time that we looked to our food, cleaning supplies and, yes, even our toothpaste, to find out why.

If I Eat Vegetarian, Where Do I Get My Protein?

As I teach a group of ladies the benefits of eating unprocessed foods and how it reduces the aches and pains, headaches, fatigue, stabilizes their blood sugar and improves their moods and anxiety, we talk a lot about the benefits of plant foods. Eventually someone in the group decides that they would like to eat a more vegetarian diet and the question comes up, “Where will I get my protein from?”

Just one excellent source of plant protein can be found in beans. Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

There are several different types and varieties of beans. Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.


What To Do With Beans

This Summer’s Best Gazpacho – So Far

Gazpacho, or chilled vegetable soup as a friend of mine calls it, is a true blessing when we are overwhelmed with the goodness from our gardens or Farmers’ Markets but are too hot to eat.  I am constantly playing with this recipe and tonight I am sharing with you my favorite for this season – so far. So pull out a few tomatoes, a sharp knife and, in minutes, a tasty soup will be ready.

Hope Bars – A GF, DF, organic, portable option!

Many people have chosen to be gluten-free whether because of celiac disease or recognizing that they are sensitive to gluten and may suffer achy joints, headaches or fatigue from eating gluten. As a society, people are very used to reaching for a quick snack and often are looking for a bar to throw in their pocket book or bag as part of their “emergency pack” for when they are out and about and get hungry. Hope bars are gluten-free and made with organic ingredients.

In Christine’s own words, ” I created Hope Bars for kids using quinoa as a main ingredient, and combined it with other nutritious ingredients while making sure it was delicious and “kid approved”.  Since the schools in our town are nut free, I also made a nut free version using sunflower seed butter. ”

I tried the Dark Chocolate Cherry Hope Bars. They had just enough sweetness to make me feel like I had a special treat. They had a nice crunch and are packaged in such a way to be easily transportable. All that and they are gluten-free, dairy-free and 100% organic! She also offers nut free options. Visit their website to learn more and try them for yourself.


Summertime Smoothie – My New Favorite

It’s summer and what is better than the farmer’s market? The peaches are coming from Georgia this time of year  but I am NOT going to complain because this is my new favorite smoothie!


1 cup non-diary milk (almond, coconut, hemp, rice or even just water)

1/2 cup strawberries

1 peach

1 kale leaf, stripped off it’s stem

1/4 avocado (get in that healthy fat!)

1 scoop vanilla PlantFusion protein powder

Put all the ingredients in a blender and blend. Add ice or water to thin it if it is too thick for you.

Inspired by Strawberry and Peach Smoothie from Clean Eating magazine May 2015.

I’m always looking for new smoothie flavor combinations. What’s your favorite?

6 Ways to Stay Healthy on Vacation

What happens on vacation stays on vacation. Unfortunately, that does not seem to be the case. When we start making less than stellar food choices on a regular basis, we start craving those foods and it gets harder and harder to get back on track. Do you also notice how hard it is to get back into our routines after a vacation? Don’t let your summer vacation change your healthy nutrition and lifestyle choices.