Cape Cod Wellbeing

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Cape Cod Wellbeing Susan Fernald, A Holistic Health Coach, creates a supportive venue for weight loss & improved health

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health as a whole. My approach is not to dwell on calories, carbs, fats, and proteins, not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding. Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

Members of the squash family are a nutrient-dense fruit (fruit because…seeds) rich in fiber, vitamins A, B and C, potass...
09/14/2026

Members of the squash family are a nutrient-dense fruit (fruit because…seeds) rich in fiber, vitamins A, B and C, potassium, magnesium, antioxidants and low in calories.

Squash comes in two main categories: summer squash (e.g., zucchini, yellow crookneck) and fall/winter squash (e.g., butternut, acorn, kabocha, spaghetti squash), Summer squash is mostly water, low in calories (36 cal/cup), with modest amounts of vitamin C and other nutrients.

Winter squash is denser, higher in calories (40 to 115 cal/cup) and carbohydrates (10-22 g/cup) and contains significantly more fiber and beta-carotene, which the body converts into vitamin A. A cup of cooked butternut squash can provide over 100% of the daily vitamin A requirement.

Since squash is very high in fiber, eating a lot at one sitting may cause temporary bloating and gas. Some prepared squash products (hello butternut squash with marshmallows!) may contain added sugars, so fresh or minimally processed squash is preferable. Washing fresh squash before consumption is recommended to remove dirt and pesticides. Squash is a versatile, low-calorie, relatively low cost, nutrient-rich food that supports eye, heart, skin, and overall health. Vitamin A (from beta-carotene): Supports eye health, immune function, and skin health.
Vitamin C: acts as an antioxidant, aids in tissue repair, may help prevent cataracts
Vitamin B6 and Folate: supports energy metabolism, red blood cell formation, and mood regulation.
Potassium and Magnesium: Support heart health, regulation of blood pressure, bone health
Fiber: Promotes digestive health, helps regulate blood sugar, may reduce the risk of chronic diseases
Antioxidants: Beta-carotene and vitamin C help reduce oxidative stress, potentially lowering the risk of cancer and heart disease.
Eye Health: Beta-carotene and vitamin C may slow macular degeneration and improve vision
Heart Health: Potassium, magnesium, and fiber contribute to cardiovascular wellness
Mood and Cognitive Support: Vitamin B6 may reduce the risk of depression
Skin Protection: Beta-carotene can help protect skin from UV damage
Cancer Prevention: Antioxidants in squash may help prevent cellular damage and reduce cancer risk.
(With thanks to Trader Joe’s for my photo shoot!😊)

Remember “The Graduate”, the 1967 movie starring Dustin Hoffman? Mr. McGuire says to Ben - “One word - plastics.” Well, ...
06/15/2026

Remember “The Graduate”, the 1967 movie starring Dustin Hoffman? Mr. McGuire says to Ben - “One word - plastics.” Well, we now say “plastics” in a different way. As Mr. McGuire (sort of) predicted, microplastics-infinitesimal fragments-are everywhere and in everything…and I do mean everything! They are in our organs, tissues and bodily fluids. They are in our water, our food, our air and our clothes. [Stanford Medical newsletter, 1/25/25]

To make matters worse, forever chemicals, PFAS, often overlap with microplastics as the latter act like tiny sponges, absorbing and concentrating PFAS onto their surfaces. [University of Birmingham, UK, 10/22/24]

We cannot fully escape them but we can limit them a bit. Here are some ideas:
(1) Get rid of your polyester clothes, including workout wear (see photo for my pile). I now only own 3 pairs of cotton workout leggings (gray, navy, black).
(2) Don’t buy water in plastic bottles. Bad for you, bad for the environment. There is a reason many communities have banned single use plastics! They never go away. Never.
(3) Instead, get a good water filter and some glass or steel reusable bottles. I bought the 40 cup Culligan glass dispenser. The water tastes great and is certified to reduce PFAS (by a lot) and other unwelcome things like mercury, cadmium, lead and chlorine.
Do your research. Don’t take my word for it. The best plan is a reverse-osmosis system but that was out of my price range.
(4) use PFAS-free floss.
(5) Don’t microwave anything in plastic. Never. Not even the plastic microwaveable bags that frozen vegetables come in. I’ve thrown out all my plastic Tupperware and leftover containers etc and bought glass ones. They have plastic tops but they don’t touch the food and I don’t heat them. I keep forgetting to bring them to restaurants for “doggie bags” but that’s on my list!
(6) I’ve thrown out all my plastic spatulas, spoons etc (especially the black plastic collection we all had at one time) and only use wooden, metal or silicone.
(7) Buy reusable silicone zip bags instead of plastic bags. And reusable silicone covers instead of plastic wrap.
(8)Get rid of non-stick cookware.
(9) Don’t use plastic-coated dishwasher pods.
(10) Eat more whole, fresh unpackaged foods. Ultraprocessed foods are the worst offender as processing machinery can (most likely, does) shed microplastics into food.

There are also ways to eat to detox from plastics that will be in my next post.

This is off topic, BUT I’ve done a thing. From my bucket list. I wrote a memoir about growing up on Nantucket Island in...
03/19/2026

This is off topic, BUT I’ve done a thing. From my bucket list. I wrote a memoir about growing up on Nantucket Island in the idyllic 1950s and 1960s, ending with high school graduation in 1971🐳
I had so much fun writing and researching it and am in the beginning stages of publication and plan to have it out by June of this year.
It’s a feel good book—this is no tell-all😂—so if you’re in it (and many of you are) don’t worry!
I will keep you posted as publication gets closer. I would be everlastingly grateful if you purchase a copy. More to come…. P.S. food is a fairly big part (my dad was a chef) and a few recipes but they were from the 1960s…so….

Fiber is one of THE most essential nutrients for maintaining optimal health. Most Americans don’t consume enough, about ...
03/11/2026

Fiber is one of THE most essential nutrients for maintaining optimal health. Most Americans don’t consume enough, about half, of the recommended amount. Insoluble fiber is a type of carbohydrate that the body doesn’t digest so it passes through the digestive system largely intact and adds bulk to stool and promotes “regularity”. Soluble fiber dissolves in water (in your digestive system) and forms a gel-like substance that slows digestion, aids in better absorption of nutrients and keeps stool consistent.
The USDA and USDHHA recommend the following amounts of dietary fiber:
Ages 19-30: Women 28 g; Men
34 g
Ages 31-50: Women 25 g; men
31 g
Ages 51+: Women 22 g; Men
28 g. Another way to calculate: 14 grams of fiber per 1000 calories.
Getting enough fiber, especially insoluble fiber: regulates blood sugar, improves gut/microbiome health (where most of our immune system resides), supports brain health and mental well-being (the gut-brain connection), aids in weight management and may help lower triglyceride levels (fiber slows down absorption of fats and sugars in the bloodstream.)
Fiber-rich foods include:
Whole Grains: Oats, brown rice, whole wheat bread, and barley
Legumes: Beans, lentils, chickpeas, and split peas
Vegetables: Broccoli, Brussels sprouts, artichokes, onions and celery
Fruits: Raspberries, pears, apples, and avocados
Seeds and Nuts: Chia seeds, ground flaxseed, and almonds

Although fruit has fiber, go easy on it as it has lots of fructose (fruit sugar)
Eat lots of celery, asparagus, unripe bananas (in smoothies), and alliums (onions, garlic, leeks, shallots, chives) which contain insoluble fiber that also feeds your good gut bacteria
Add beans or lentils to soups, salads, and main dishes
Eat good quality dark chocolate (70% and above). I add raw organic cacao powder (not cocoa) to smoothies and desserts for extra fiber. Cacao powder is an excellent, nutrient-dense source of dietary fiber, with about 1 ounce (28g) providing roughly 9–10 grams of fiber.
Gradually increase fiber intake over several weeks to minimize digestive upset
Drink plenty of water to help fiber move through your digestive system

My tip: I keep a glass container of chopped celery, onions and parsley in my refrigerator and add it to every savory thing I eat or cook.

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