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carol@inkwellcoaching.com

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April 15, 2021

Anchor Habits, Being Still, and My Resident Rabbit

It almost feels as though our world is sort of opening up again. For now. How very indefinite. At any rate, prior to everything shutting down, perhaps

April 8, 2021

3 Reasons Why Losing Weight is Hard

It seems like such a simple concept. Expend more calories than you eat, and BOOM. Off go the pounds. Not so fast. There are lots of reasons why it’s

April 1, 2021

He’s Here, and He’s Adorable

This is week #39 of baby, and guess what? He arrived! Little Angelos is perfect and looks like a little angel—well-dressed in monogrammed attire wit

March 26, 2021

Leek, Potato and Zucchini Hot Cakes

Ingredients: 1 medium potato 2 cups sliced leeks (white and pale green parts only)                                             

March 24, 2021

For the Love of Leeks, and Hot Cakes

It’s the week of the leek. From the looks of the leek I have in my fridge, it’s a good thing that at week #38, baby is about to make his grand wor

March 18, 2021

Swiss Chard, Your Refrigerator, and Advice from Julia

As we close in on this journey at week #37, baby is the size of a bunch of Swiss chard.  Swiss chard falls under the extremely nutrient dense umbrell

March 11, 2021

Remarkable Romaine and Feeling Zen

It is week #36 for baby and he is the size of a head of remarkable romaine lettuce. Yes, if I haven’t mentioned it before, my friend will soon be th

March 4, 2021

Honeydew Happiness and More Tips on Sleep

This week baby is the size of a honeydew melon. I think of honeydew as cantaloupe’s cousin. It has a similar shape, only a bit bigger, which explain

February 18, 2021

One of the Healthiest Fruits on the Planet

We are on week #33, counting down with my expectant friend. As some of you know from experience, she is getting pretty uncomfortable. My prayer for he

Anchor Habits, Being Still, and My Resident Rabbit

It almost feels as though our world is sort of opening up again. For now.

How very indefinite.

At any rate, prior to everything shutting down, perhaps you had some great pro-health habits in place to keep you feeling energized and happy. Or perhaps not.

While motivation can certainly get you started, the best way to stick with your habits is by having systems in place. The past year may have wiped out your anchor habits—those things you do without having to think about them. 

Like making coffee first thing when you get out of bed, reading the newspaper, then showering to get ready to go to work.

Because maybe you had to stop GOING to work.

Here’s another example of an anchor habit in action: On the days you plan to work out, you have your gym bag by the front door, ready to go with you. By doing this, you can go straight from work to the gym without stopping at home. (Stopping at home could mean you don’t leave the building again.)

If you now work from home, or your gym has been closed—well, so much for that anchor.

For some, a new anchor habit has been created that includes a little too much wine, or too little home cooking.

Now is a great time to review your priorities and see what’s different for you. As you go through your day, are you engaging in the activities that are truly important? Don’t be surprised if things have shifted a bit.

Once you complete your review, look at how your old systems might work and if necessary, create new ones that support your life today.

If you need help creating a new plan, let’s talk.

On Being Still

In order to review your priorities, you’ll need to find time to be still. I understand what a challenge this can be.

This is important. A year ago, we were forced to be still. If you find yourself back on the merry-go-round, feeling as though you have no time, then you really need to do this. 

Take 10 quiet minutes and simply BE. You might like it. You might gain some insights. You may hate it. Just try.

My Resident Rabbit

This furry little guy/gal (I wouldn’t know even if I could get a hold of it) has beheaded 4 of my tulips and demolished 2 strawberry plants. The fact that I have a dog doesn’t faze this wascally wabbit. 

The Animal Stopper I use probably couldn’t endure all the rain. I’ve since reapplied.

While many flowers are safe for human consumptionnasturtiums, lavender, pansies, zucchini squash blossoms—bunny goes for my tulips every spring. Guess bunny knows I won’t be eating those.

Rabbit stew, anyone? Just kidding.

Much love,
Carol

“The world’s just spinning
A little too fast
If things don’t slow down soon we might not last.
So just for the moment, let’s be still.”—The Head and the Heart, “Let’s Be Still”

3 Reasons Why Losing Weight is Hard

It seems like such a simple concept.

Expend more calories than you eat, and BOOM. Off go the pounds.

Not so fast.

There are lots of reasons why it’s more complicated. Here are a few of the big ones from some really smart scientists who study this stuff for a living.   

Reason #1. Once you’ve lost some weight, you burn fewer calories. Think about it, in case you haven’t. A person weighing 100 pounds needs to consume less calories than someone who weighs 150 pounds. Even a 5-pound decrease in weight means you need fewer calories. Bummer.

Reason #2. Your metabolism shifts in a way that is not helpful. For instance, let’s say you have been the same 100 pounds most of your adult life, and your friend lost 20 pounds and now weighs 100 pounds. Your friend has to eat less in order to stay at that 100 pounds than if she’d been that weight most of her life. SO not fair for your friend!

Reason #3. As you lose weight, your appetite increases. This increase in appetite can last for up to a year. WHAT? I know, it’s crazy!

If you’ve struggled to lose those same pesky pounds for years, now you know why.

 It’s not that you don’t have enough willpower or discipline. If you’ve been saying that to yourself, STOP IT!

Weight loss isn’t only about what you eat (or don’t eat) and how much you exercise. Although this is a big part of it, there’s much more.

The scientists who have done these studies say that “promoting a holistic approach to achieve a healthier lifestyle is necessary to maximize quality of life.”

It’s not just about a number on the scale.

A few weeks ago, I mentioned the concept of Deep Health: relational, existential, mental, physical, emotional, environmental. 

These are all connected, which also explains why sustained weight loss can be hard. There are no quick fixes.

Needing guidance and help along the way is the norm, not the exception.

I’m here for you.

Connect with me by email. We’ll look at what’s getting in the way of maximizing your quality of life—and losing those pesky pounds.

Much love,
Carol

“We do life. We do it abundantly. And we have a good time.”—Carol Slager  

He’s Here, and He’s Adorable

This is week #39 of baby, and guess what? He arrived!

Little Angelos is perfect and looks like a little angel—well-dressed in monogrammed attire with a bit of hair gel, perhaps?

He is the size of a mini watermelon, which is the produce of the week. Right on schedule, he weighed in at 7 pounds, 13 ounces and is a whopping 20 ¾ inches long.   

Mom is doing well and could use some rest. She’s a trooper!

And for fun, a few tidbits of watermelon trivia.

As you may suspect, watermelon is great for hydration since it is 92% WATER. Between the water and fiber, it will fill you up without loading you up on calories. Sweet!

Watermelon delivers many vitamins, minerals, and plant compounds that enhance health.

Benefits include enhanced heart and eye health, decreased inflammation linked to many chronic diseases, and improved digestion.

We began the baby countdown back in October at week #17 with the turnip and have certainly covered the produce section.

May you continue to enjoy a variety of fruits and vegetables and challenge yourself to try something unusual from time to time.

How fitting that little Angelos has shown up in time for Easter as we celebrate new life and the resurrection of Jesus.

To the parents of Angelos, I wish you many blessings, lots of love, and an occasional good night’s sleep.

Thanks for giving me fun blog material for the last 5 months.

Wishing you a most joyful Easter,
Carol

“Do not abandon yourselves to despair. We are the Easter people and hallelujah is our song.”
― Pope John Paul II (Karol Wojtyła)

Leek, Potato and Zucchini Hot Cakes

Ingredients:

1 medium potato
2 cups sliced leeks (white and pale green parts only)                                                 
1 cup shredded zucchini
1/4 cup flour or gluten-free flour
1 egg, slightly beaten
1-2 tsp dried red chili flakes (according to your “heat” preference)
Salt and pepper
Oil for frying

Instructions:

Preheat your oven to 350 degrees F. Bake the potato until it’s tender enough to pierce through with a fork, about 40-45 minutes.

Boil a saucepan of salted water and add the sliced leeks and cook until tender, about 5 minutes. Drain and wrap in a tea towel; wring out any extra moisture. Set aside.

Drain the shredded zucchini of its moisture. Wrap in a tea towel and wring it as well. Set aside.

Once the potato is cooked, peel it and roughly mash it.

Mix all the ingredients together and season to taste.

Make patties from the mixture. Heat about 2 Tbsp. oil in a skillet. When hot, gently drop the patties into the oil (medium heat), flatten with a spatula and let cook until nicely browned on both sides. Remove and drain on paper towels.

Plain Greek yogurt or sour cream with dill makes a nice dipping sauce to accompany these.