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carol@inkwellcoaching.com

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October 3, 2024

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn

September 25, 2024

5 Stars for Bibibop

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls. It offers healthy, fresh, delicious, whole

September 19, 2024

Blueprint for Longevity

Longevity. What longevity IS: healthy aging, quality of life, vitality. What it’s NOT: living forever, specific age, never aging. Here’s an intere

September 11, 2024

Mr. Corn, Mr. Non-Compliant, and Tasty Recipes

It’s that time of year again when my cousin Roger (aka Mr. Corn) and his lovely wife, Barb, make the trek from their home in Florida to visit their

September 5, 2024

How to Get the Results You Want

When people talk about their health and fitness goals, generally, they say things like: ⚖️ I want to lose 20 pounds. 🧘🏻 I want to be less st

August 29, 2024

7 Tips for Late Summer Wellness

Labor Day weekend is upon us, signaling the unofficial end of summer. I’ve noticed the sun setting a bit earlier each day. This week in NW Indiana,

August 22, 2024

Should You Use a Fitness Tracker?

Lots of people wonder: Should I get a fitness tracker? The answer: It depends. For some people, it can be a really helpful tool. This is especially tr

August 22, 2024

Tahini-Free Hummus

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or se

August 15, 2024

A Vibrant Snack Idea: Mini Peppers

When it comes to snacking, few things beat the colorful, crunchy appeal of red, yellow, and orange mini peppers. These little powerhouses are visually

August 8, 2024

Power Up Your Day with Protein

How important is it to have protein for breakfast? Most people tend to eat more protein near the end of the day with breakfast containing the least am

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn’t agree with you.

Easier to Digest: Goat cheese/milk contains less lactose and has smaller fat globules compared to cow’s milk, which makes it easier for people with lactose intolerance or dairy sensitivities to digest. The casein protein in goat cheese is also less likely to cause allergic reactions.

Lower in Calories and Fat: Goat cheese tends to have fewer calories and fat compared to cow’s milk cheese, making it a good option for those looking to reduce their intake of saturated fats. 

Rich in Nutrients: It’s packed with calcium, vitamin D, and protein, which are important for bone health, muscle function, and overall well-being. Goat cheese also contains probiotics, which support gut health and digestion.

Healthy Fats: Goat cheese is high in medium-chain fatty acids (MCFAs), which are easier for the body to metabolize and may have positive effects on cholesterol levels. It is also higher in the MCFAs caproic acid, caprylic acid and capric acid. This is one reason why goat’s milk products have a more tart flavor to compared to cow’s milk.

Dessert Idea: Spread goat cheese on thin slices of fresh peaches or pears, top with a sprinkle of nuts and a drizzle of honey for a light, refreshing dessert.

The Bliss of Goat Yoga

Last Saturday I had the opportunity to visit the countryside and experience Goat Yoga. It’s something I’ve wanted to do for several years and can now cross it off my bucket list.

Of course, Mr. Non-Compliant, as well as many of my friends, do not understand why anyone would even consider doing goat yoga—or regular yoga for that matter.

I loved it. You can take the girl out of the country…and I didn’t even mind washing all the farm stuff off my yoga mat after class.

There was more playing with the cute little baby goats than there was yoga, which is what I expected.

I learned that goats are a lot like teenagers, as one minute they like their food and the next minute they turn up their noses. Same goes for their affection of certain people.

They tend to be skittish. Some are good being held (for about 2 seconds) and others run off when you put out your hand, no matter what kind of food you have to offer. 

Goats do not have upper front teeth, so they don’t bite. It’s a good idea to be aware of the horns, as they may use those as a defense mechanism, if provoked. None were.

They are playful, gentle animals and bring joy, fun, and laughter to a yoga practice.

I highly recommend yoga with goats. And yes, they will jump on your back when enticed with goat food or animal crackers.

The entire outdoor experience of being in the country on a beautiful fall day with other yoga/goat fans, was wonderful.

Namaste,
Health Coach Carol

“In the silence, I could hear the distinct sound of goats maa-ing in the barn. Lying there listening to them made me smile, too. I`d always loved goats – every one of them different from every other one, and all of them goofy and playful.” — Steve Watkins  

5 Stars for Bibibop

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls.

It offers healthy, fresh, delicious, whole food options.

When you have a taste for fresh food and aren’t in the mood to cook, or you are traveling, Bibibop is an excellent choice for taste and health.

I first encountered Bibibop in Indianapolis. There is now a location in Munster, Indiana, just a short distance from my home.

Mr. Non-Compliant and I had lunch there this week and it is amazing. Even Mr. NC likes it! 

Best Bibibop news: It is 100% gluten-free. Each location maintains a certification from the Gluten Intolerance Group specifically for restaurants with gluten free options.

A discovery I made while working on this blog post is the App “Find Me Gluten Free.” This free app uses your current location to find restaurants that have GF options. Very helpful.

Here’s the scoop on Bibibop’s food.

Health Benefits: Bibibop is known for offering nutrient-dense options, focusing on balance and fresh ingredients. They offer bases like purple rice, organic tofu, and fresh vegetables, making it ideal for those seeking whole foods, plant-based meals, or gluten-free options.

Tastiness: Flavorful sauces (like sesame ginger and sriracha) make their bowls stand out. The ingredients are simple but well-prepared, and you can customize your bowl with various healthy toppings, so there’s a lot of flavor variety. And yes, all Bibibop’s sauces are gluten-free. The soy sauce they use is GFCO-certified tamari.

Health Tip: Opt for purple rice or salad bases, add plenty of veggies, and choose lean proteins like grilled chicken or tofu to keep your bowl healthy yet satisfying. Although, you really can’t go wrong with any of the choices.

I’ve even had the gluten-free chocolate chip cookie. It was very tasty–just in case you feel a bit too healthy after you finish your bowl.

Similarly, there is Qdoba and Chipotle.

Qdoba is Mexican-inspired fast-casual with customizable burritos, bowls, and tacos. Qdoba’s menu offers protein-rich options like grilled steak and chicken. They also have fresh salsas and vegetables, whole grains like brown rice, and beans for fiber and nutrients.

Chipotle is Mexican-inspired fast-casual with a focus on sustainable and ethically sourced ingredients. Chipotle emphasizes fresh, minimally processed ingredients, with options like organic tofu (Sofritas), grilled meats, and a wide range of vegetables. Their rice and beans provide a solid source of fiber, and their emphasis on hormone-free meat adds appeal for health-conscious customers.

A word of caution: beware of overindulging in queso and guacamole. These add-ons can greatly increase your calorie count. Food can be so very sneaky.

Qdoba and Chipotle provide gluten-free options but require some caution due to potential cross-contamination.

When I get hungry and am away from home, these types of eateries make me very happy.

To your well-being,
Health Coach Carol

“BIBIBOP grew out of a dream to serve others, serve our community and serve you. Our brand was founded on ‘strengthening our neighbor’ – to me, that means giving guests our very best, just as my friend’s family served me. We can always offer a smile and a hot meal.”—Charley Shin, Bibibop Founder & CEO

Blueprint for Longevity

Longevity.

What longevity IS: healthy aging, quality of life, vitality.

What it’s NOT: living forever, specific age, never aging.

Here’s an interesting nugget. About 20% of longevity is determined by genetics. 

This means that about 80% is due to outside influences such as lifestyle and environmental factors.

Here’s a quick review of some things we can do to help add life to our years. It’s never too soon or too late to make some adjustments.

  • Nutrition. The Mediterranean diet is generally a good way to ensure a balance of nutrients and fiber. It is primarily plant-based, includes whole foods, omits ultra-processed foods and added sugars.
  • Sleep. Quality sleep of 7-9 hours a night is optimal.
  • Moving. Movement is vital, especially consistent resistance training. Countless studies show the benefits of any type of movement that you’re able to manage. If time is an issue, consider exercise snacks. Taking 5-10 minutes several times throughout your day to move is a good thing.
  • Chronic Stress. This leads to chronic disease and affects sleep. Exercise helps relieve stress, as does eating a balanced diet, deep breathing, spending time with friends, family, and in nature.
  • Social Interaction. More social interactions improve mental and physical health, increasing longevity. Social isolation can lead to depression and ill health. Have fun with your friends!
  • Purposeful living. We all need a reason to get out of bed in the morning. Practice Ikigai, pronounced “ee-kee-guy,” a Japanese concept that unites the joy of life with a sense of purpose.

As you can see, each one affects another.

Trying to get them all on track at the same time is like trying to get all the octopus tentacles under a blanket at one time. About the time you think you’ve got them all covered, another tentacle pops out.

It can be frustrating.

Idea: if several of these factors could use some improvement, choose one to focus on for a time. Once you have it down, work on another.

Longevity is about enjoying the life in your years. 

This is why Mr. Non-Compliant occasionally enjoys a donut. He also eats his vegetables and exercises.

One of my blog readers (who is vying for Mr. Non-Compliant’s title) sent me the cartoon. It seemed to fit with this week’s topic.

If you could use some coaching on a step you can take today to help increase your longevity, shoot me an email and we’ll figure out the best plan for you.

Much love,
Health Coach Carol

“It’s paradoxical that the idea of living a long life appeals to everyone, but the idea of getting old doesn’t appeal to anyone.” – Andy Rooney

 

 

Mr. Corn, Mr. Non-Compliant, and Tasty Recipes

It’s that time of year again when my cousin Roger (aka Mr. Corn) and his lovely wife, Barb, make the trek from their home in Florida to visit their favorite cousin in Indiana and enjoy some delicious sweet corn.

Mr. Corn even carries his personal set of corn cob holders. You’d think by looking at the container that they’re air pods. No joke.

My guess is that corn on the cob in Florida leaves something to be desired. Is it even fit to eat?

This past weekend we gathered to enjoy a feast of just-picked LaPorte County corn and tomatoes. 

We also had some grilled New York strip filets on the side—just enough to get our protein.

A total of 13 ears of corn dressed in organic butter and salt were devoured. Mr. Corn and Mr. Non-Compliant were tied at 4 ears each.

Corn is one of the most popular cereal grains and is primarily composed of carbohydrates.

 It also has a fair amount of fiber, mostly insoluble meaning it does not dissolve in water and is left intact and undigested.

Corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods.

Sweet corn, the kind we usually eat, is still mostly non-GMO corn, however the percentage of GMO sweet corn grown is on the rise.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually genetically modified.

When purchasing corn tortillas or other corn products, look for non-GMO and organic on the label.

Here are a couple ways to enjoy corn that are healthier than eating it slathered with butter and salt.

Of course, Mr. Corn and Mr. Non-Compliant will tell you that these healthier versions are not fit to eat.

Grilled Corn with Lime and Chili: Instead of butter, brush grilled corn with olive oil and sprinkle with a mix of chili powder, cumin, and a squeeze of fresh lime juice. The lime adds brightness, while the chili gives it a kick. Tajin seasoning would be a tasty substitute for the chili powder and cumin.

Corn and Avocado Salad: Remove the kernels from the cob and toss them with diced avocado, cherry tomatoes, red onion, and cilantro. Drizzle with a little olive oil and lime juice for a light, fresh side dish.

Need some assistance figuring out the healthiest way for YOU to eat? Email me and we’ll figure it out together.

May you fully enjoy these last days of summer, along with some Indiana sweet corn.

Much love,
Health Coach Carol

“Corn on the cob is a carrier for salt and butter.”—Roger Ash