1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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

How to Stick with Exercise

Work is really busy.

Or your kid is going through a “phase.”

Or it’s chocolate season.

Any number of obstacles, distractions, and competing demands can make it so easy (and understandable) to put your fitness, nutrition and health goals on hold.

Most of us have done this. We tell ourselves, “I’ll start that new habit when life calms down a bit.”

Problem is…

Things never really slow down permanently.

And so, we persistently delay improvements to “another time.”

Occasionally, life does offer a tiny, ideal window, and we try to do it all—all the food prep, all the fitness classes, all the meditating.

But it’s just a window.

When it closes, we’re stuck again, struggling to make progress.

Here’s how to keep moving.

It starts with a paradigm shift:

Don’t think of your health habits as an “on” or “off” switch; imagine they’re on a dial.

 When life is sweet and smooth, you can turn your exercise, nutrition and sleep dials way up—if you choose. Hit the gym most days, eat arugula and kale salad like it’s going out of style, meditate like a monk.

But if life is bumpy and crunched, you don’t have to switch off completely.

Just turn the dial down a little.

If you can’t do the whole workout, do some stretches for 10 minutes. If you can’t make healthy, balanced meals at home, add a side salad to your takeout and skip the French fries.

Here’s how the dial method might work for exercise, but you can apply this same thinking to your nutrition, sleep, stress management, relationships and environment.

Whatever the goal, there’s a range of improvements to make—it’s never “all or nothing.”

The Big Secret: The strongest people aren’t doing it all.

They’ve just learned to do something—even on the messiest, busiest, temptation-filled days.

Much love,
Health Coach Carol

“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.”– Jeffrey Gitomer

Find the Right Foods for You

You know what it’s like to create a pump-up playlist, right?

You compile a list of songs that—when they come on—make you say: “Yes, I feel like Rocky!”

And then your feet start to move and groove, and you are a force to be reckoned with.

Feels good, right?

Well, what if I told you that you could do this with food?

A traffic light eating method can help you create your own personal power-food list, one that—just like a good playlist—gives you energy, and makes you want to get out there and dance with life. 

Answer the questions below to create your own.

 

🟢 What foods make you feel awesome?

These are your green light foods.

These foods make you feel good—physically and emotionally.

You digest them well, you like the taste, and you have a healthy relationship with them. (Read: You can count on them for regular nourishment; you’re not just calling them up when you’re lonely or sad.)

 

🟡 What foods work for you, but only sometimes?

These are your yellow light foods.

You might like these foods, but when you eat them regularly or in larger portions, you just don’t feel great. For example, a small portion of lentils feels good, but a big bowl of them makes you feel bloated–like one of those big balloons in the Macy’s Day Parade. Yikes!

Alcohol and certain “junk foods” might wind up in this category, but so could kale.

 

🔴 What foods make you want to crawl into a hole after you eat them?

These are your red light foods.

These foods aren’t inherently “bad,” but they sure make YOU feel bad. (Think: They cause allergic reactions, indigestion, or make you feel out-of-control.)

Ultra-processed foods often fall into this category since many people find that, once they start eating them, they can’t stop. Cheetos, chips, M&M’s, ice cream—you get the idea.

At the same time, so-called “healthy” foods can be red-light-listed too. For example, if eggs give you hives, they’re red.

 

Everyone’s lists will be different.

While many nutrition coaching programs and health coaches use the traffic light method, they tend to resemble “eat this, not that” lists: Some foods are allowed and others are forbidden.

And the list is the same for everyone. Well, as you know, not everyone is the same.

With this traffic light approach, no foods are glorified or demonized.

And each person’s list is unique.

Nutrient quality is just ONE consideration.

 

Consider how foods make you feelholistically:

🤔 Does this food feel good in my body?

🤔 Does this food align with my culture and values if that’s important to me?

🤔 Do I like how I behave when I’m around these foods?

When you make choices considering the questions above, you’ll probably tend to eat healthier. But more importantly, you’ll likely feel a greater sense of autonomy, flexibility and enjoyment when you eat.

Need help customizing your best holistic plan? Have a goal in mind that you could use coaching with? 

As your health coach, I don’t tell you what to do, I listen and support what you need to do.

Make this YOUR “Rocky” year. He had a coach. Shoot me an email and we’ll plan 2024 to be your best. 

Much love,
Health Coach Carol

“The toughest opponent you’re ever going to have to face is in the mirror.” – Rocky Balboa

Mastering a Dry or Damp January with Style

As the new year begins, many of us look for ways to reset and rejuvenate our bodies and minds.

One popular approach is embarking on a ‘Dry January,’ where you abstain from alcohol for the month, or a ‘Damp January,’ where you significantly reduce your alcohol intake.

Now I realize we’re more than halfway into the month. However, if this is something that you’d like to explore, you can begin today to track your 30 (or more) days of less alcohol. 

While the challenge may seem daunting at first, it’s an excellent opportunity to explore a variety of delicious and healthy drink alternatives.

Many times, “a bit too much alcohol” happens because it’s a habit that has developed.

Relaxing before dinner? Time for a glass of wine or a cocktail.

Out with friends? Having a drink (or several) is part of the scene.

Here are some creative ideas on how to master the process of decreasing your alcohol intake with style.

Herbal Teas: A World of Flavors

Herbal teas are a wonderful way to replace your evening glass of wine or beer. With a vast array of flavors, from chamomile and peppermint to hibiscus and rooibos, herbal teas not only offer a delightful taste but also come with numerous health benefits. Try brewing a warm cup of lavender tea to unwind after a long day or iced lemongrass tea for a refreshing daytime drink.

Mocktails: Fancy and Fun

Who says you need alcohol to enjoy a fancy drink? Mocktails are the non-alcoholic siblings of cocktails, and they are just as delicious. Experiment with ingredients like fresh fruit juices, herbs, sparkling water and even non-alcoholic spirits. Classic recipes like the Virgin Mojito or the No-Gin and Tonic are great places to start. When you’re out, ask the bartender what he or she suggests to keep you on track.

Infused Waters: Simple and Hydrating

Sometimes, simplicity is key. Infused waters are an easy and healthy way to spice up your hydration routine. Add slices of lemon, cucumber, berries, or herbs like mint or basil to a pitcher of water and let it infuse for a few hours. The result is a subtly flavored, refreshing drink that keeps you hydrated and detoxified.

Non-Alcoholic Beers and Wines

For those who miss the taste of beer or wine, there are numerous non-alcoholic alternatives available in the market today. These beverages are brewed in a similar way to their alcoholic counterparts but have the alcohol removed. This means you can enjoy the taste of your favorite beer or wine without the effects of alcohol.

Kombucha: A Fermented Favorite

Kombucha, a fermented tea drink, has gained popularity for its unique taste and health benefits. It’s slightly effervescent, with a tangy flavor, and is known for promoting gut health. Kombucha comes in various flavors, making it a fun and beneficial drink to explore.

Check out my latest Kitchen Coaching video below for a delicious Blood Orange Paloma, compliments of Whole30.

And if you’d like to plan a Kitchen Coaching session, shoot me an email today.

Kitchen Coaching with Carol—making healthy delicious.

Cheers to healthy sipping,
Health Coach Carol

 “The best time for new beginnings is now.” – Unknown

Kitchen Coaching Video, Blood Orange Paloma

 

Gluten-Free Substitutes for Healthier Baking

The world of gluten-free baking can be rather intimidating.

Experimenting with various “other” flours and mixes can sometimes result in frustrating failures.

This is disappointing for the baker and especially the recipient of the product.

Today I’m sharing some of my favorite gluten-free options. 

For many of your baked goods, using a gluten-free mix that measures 1:1 with regular flour will work fine. You may notice a slightly different texture, but you’ll be pleased with the results.

Brands I often use are Namaste (1:1 GF mix and GF pizza dough mix) and King Arthur (1:1 GF mix and GF baking mix for pancakes, waffles, etc.).

Simple Mills is a brand that offers clean, GF baking mixes for muffins, brownies and breads. This company also makes a tasty assortment of crackers and cookies with clean ingredients.

I have noticed that baking times may be a bit longer for gluten-free products, so keep a watchful eye. There have been times I’ve had to pop my cakes back in the oven after they were on the cooling racks for a short time because I could tell they were a little too gummy in the middle. In cases like these, practice makes better.

Almond flour, GF oat flour (may not be acceptable for some gluten-free eaters due to cross-contamination), coconut flour, tapioca flour, brown rice flour are other options that may be used, often in combination with a GF 1:1 flour mix to add more nutrients and interesting texture.

Some of these flours work well on their own and others do not. When choosing any of these options, be sure to follow the specific GF recipe to ensure baking success.

Here’s a recipe for pumpkin muffins that I recently made for a yoga retreat. They fit the bill for Ayurvedic winter eating and were a big hit with the attendees. My sons like them too. They do not get the Mr. Non-Compliant seal of approval. He is not a fan.

Happy healthy baking,
Health Coach Carol

Vegan Pumpkin Muffins

INGREDIENTS                                                                                                           

  • 2 cups gluten-free oat flour
  • 1 cup canned pumpkin
  • 2/3 cup pure maple syrup (at room temperature)
  • 1/3 cup melted coconut oil
  • 4 teaspoons pumpkin pie spice*
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine sea salt or fine pink Himalayan salt

INSTRUCTIONS  

  • Preheat the oven to 350ºF and line a muffin pan with 12 liners. In a large bowl, combine the flour, pumpkin, maple syrup, coconut oil, pumpkin pie spice, baking powder, and salt and use a whisk to mix it well, breaking up any clumps. This works best if your ingredients are at room temperature. If your maple syrup is cold from the fridge, it will cause the coconut oil to harden and thicken up the batter. (It should still bake fine.)
  • Divide the batter among the 12 muffin cups, filling them slightly over halfway full. Bake at 350ºF for 25 minutes, or until the tops of the muffins rise and start to crack.
  • Let the muffins cool for at least 30 minutes before serving. Store them in an airtight container on the counter for up to 3 days, or in the fridge for up to a week. Baked goods made with oat flour tend to dry out over time, so these have the best flavor and texture the first day you make them. I froze them and they were delicious.

*Recipe to make your own Pumpkin Pie Spice

To replace 4 teaspoons of pumpkin pie spice, mix:

  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon cloves
  • ¼ teaspoon allspice

“No matter what happens in the kitchen, never apologize.” Julia Child