1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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March 14, 2024

10 Muscle Building Tips for Women

Most women I talk with would like to build more muscle and lose more fat. While strength or resistance training is a key component to building muscle,

March 7, 2024

A Taste of Spring

In case you’ve been missing out on some of the most delectable oranges, this is your friendly reminder that we are in the midst of SUMO season. This

February 29, 2024

10 Healthy Snacks for Busy People

My family loves snacks. I love snacks. Who doesn’t love a good snack? I believe snacking can be an important part of a healthy lifestyle. When you c

February 21, 2024

Saving Dough and a Surprise Cake from Mr. Non-Compliant

Some say it’s expensive to eat healthy. I believe it’s even more expensive, especially in the long run, to eat unhealthy. Today I present some tip

February 14, 2024

My Best Workout Tip for Top Results

Ever wonder how to get the most out of your run or walk or strength training workouts? It’s the same way you can feel the most productive about your

February 8, 2024

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days. Those of you who get 30, or if you’re REALLY lucky, 31 days, may not

February 1, 2024

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 dema

January 24, 2024

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 lik

January 18, 2024

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 Janua

January 11, 2024

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 frustratin

The Simplest Way to Eat Better

\When it comes to improving our nutritional habits, we tend to get caught up in the minutiae:

  • “Do potatoes contribute to weight gain?”
  • “If I skip a protein shake after my workout, does exercising become pointless?”
  • “Is the keto diet truly the most effective way to shed pounds? Or should I be following the Paleo diet? Or maybe the alkaline diet?!”

Meanwhile, we hastily consume our meals over the kitchen sink, in our cars, or in a daze while glued to the television.

Is this a surprise? We have been conditioned to focus on WHAT we eat rather than HOW we eat. 

It’s unfortunate because…

Practicing slow and mindful eating can actually have a profound impact on transforming our well-being.

I’m guilty of eating too fast. I think it’s a habit I developed during my pharmacy days when I attempted to eat my PB&J as fast as I could between patients.

So, this is a habit I’m working on with you.

Instead of obsessing over what foods to eat, how often, and in what portions – all crucial considerations – simply eating slowly is the easiest method for all of us to begin experiencing immediate improvements in our eating habits and overall satisfaction. Oh, and better digestion.

Why? There are two reasons:

  • It takes roughly 20 minutes for our body’s signals of fullness to kick in. By eating slowly, we allow our system enough time to function properly, enabling us to better recognize when we’ve had enough.
  • When we slow down and truly relish our meals, we tend to feel content with smaller portions and experience fewer feelings of deprivation.

However…

Many of us often struggle with adopting this habit.

Sometimes things that are simple aren’t necessarily easy.

So, what can be done?

Start by practicing the art of slow eating. You have my permission to not do it perfectly. It’s okay. That’s precisely why dedicating an entire month solely to cultivating this one habit is a worthwhile idea.

To assist you on this journey, here are a few helpful tips. You can experiment with them during a single meal or embark on a complete “30-day slow-eating challenge” if you’re up for it. 

Take a moment to breathe.

Before diving into your meal, take a brief pause. Inhale deeply. Take a bite. Then exhale. Proceed one bite and one breath at a time. That’s all it takes.

Extend mealtime by one minute.

At the start of each meal, set a timer and challenge yourself to make each subsequent meal last one minute longer than the previous one.

In addition to taking a breath (or three) between bites, try:

  • Putting down your utensils
  • Taking a sip of water
  • Engaging someone at the table in cheerful conversation

Savor the flavors.

While eating, truly indulge in the experience. Enjoy every bite. Delight in the taste. Is it salty? Sweet? Does it linger on the roof of your mouth? How does it feel in terms of texture? Ponder over these questions with every mouthful.

Observe the factors influencing your eating pace.

Even subtle factors like silence or background music can influence our eating speed. That’s why some individuals have found success by listening to a curated “slow eating” playlist lasting 20 minutes.

And finally…

Remember this golden rule: Refrain from loading your fork with food… if there’s still food in your mouth.

Happy slow eating,
Health Coach Carol

“The secret of staying young is to live honestly, eat slowly, and lie about your age.”― Lucille Ball

July’s Outdoor Delights

Mr. Non-Compliant and I have been taking lots of walks lately. In fact, we have an ongoing friendly competition concerning our daily step count.

He usually wins.

Here’s why. We don’t have devices that attach to our bodies to record such statistics. We only go by the (free) ActivityTracker app. It works just fine, except for one thing.

I don’t always have my phone on me. Mr. NC usually does.

Therefore, he wins the step count most of the time because my phone sits on a non-moving surface.

Perhaps I need to attach my phone to a neighbor dog who takes lots of walks. 

Just kidding—that would be cheating.

At any rate, the good news is that we’ve increased our activity level. And we get to spend more time together.

Last week we discovered a yard with a beautiful vegetable garden, several varieties of fruit trees and grape vines with baby grapes.

We’re obviously not speed walking. If you’re not spending much time enjoying the outdoors, I invite you to begin doing so.

Too warm? Try getting out early or late in the day.

Need a walking partner? Find one who will encourage you to get out even when you may not be in the mood.

Walking with a buddy is a win on many levels. You can solve world problems, keep one another on pace, notice the beauty of Nature from a different perspective–all while you’re improving your health.

If you prefer to run, go for it.

Do what you can and enjoy what you do.

Grapes Are Good

Grapes are a delicious and versatile fruit that also pack a nutritional punch. Bursting with flavor, grapes can be enjoyed as a healthy snack or incorporated into a variety of meals.

Grapes contain vitamins C, K, and various B vitamins. They are also a good source of minerals like potassium and copper. Rich in powerful antioxidants, they help protect the body against oxidative stress and inflammation.

They are a good source of dietary fiber, promoting healthy digestion and supporting weight management. With high water content, grapes contribute to your daily hydration needs. 

Enjoy them on their own, in a fruit salad, paired with goat or your favorite cheeses, added to chicken or any salad, frozen as a summer treat.

Make grape salsa: Combine chopped grapes, red onion, cilantro, lime juice, and a touch of jalapeño for a unique salsa that pairs well with grilled fish or chicken.

Roasting grapes brings out their natural sweetness and adds a caramelized flavor. They can be served as a topping for yogurt, oatmeal, or even roasted meats.

Wishing you a joyous July,
Health Coach Carol

“July is a picnic and a red canoe and a sunburned neck and a softball game and ice tinkling in a tall glass.” – Hal Borland

Delightfully Delicious Rainier Cherries

Rainier cherries, with their vibrant golden hue and succulent sweetness, are truly a delight to behold.

Now is the time to enjoy this unique fruit since the growing season is brief.

The growing season for Rainier cherries typically occurs during the summer months, from late June to early August. July 11th is Rainier Cherry Day. 

Washington state is one of the major producers of Rainier cherries due to its ideal growing conditions. They require a certain number of chill hours during winter to initiate fruit production, followed by warm temperatures during the growing season to ensure proper ripening.

Rainier cherries are a favorite of mine. My father-in-law loved them and I think of him every time I see them in the store.

One of the ways I celebrated Father’s Day was to enjoy some cherries in his honor.

Fun fact: The Rainier cherry is named after Mount Rainier in Washington state, where it was developed in the late 1950s by crossing the Bing and Van cherry varieties.

These cherries are not only good, they’re also good for you.

  • They are a great source of essential vitamins, including vitamin C, which supports the immune system, and vitamin A, which is beneficial for eye health.
  • They contain dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
  • Rainier cherries are low in calories and fat, making them an excellent choice for those watching their weight or seeking a guilt-free snack.
  • They also contain antioxidants, such as anthocyanins, which have been associated with various health benefits, including reducing inflammation and protecting against chronic diseases.

Rainier cherries are known for their exceptional sweetness, which is slightly milder and less tart compared to other cherry varieties.

These cherries are often described as having a flavor reminiscent of honey or nectar, with hints of citrus notes. Their delectable taste makes them a true summer treat.

When selecting Rainier cherries, look for plump, firm fruits with a bright yellow color and no blemishes. They should feel slightly soft when gently squeezed.

Indulge in this seasonal delight and savor the essence of summer.

Fourth of July Celebration: A Time for Cookouts, Family, and Fireworks

One of the highlights of this festive day is gathering with loved ones for a classic American cookout.

Backyards, parks, and beaches come alive with the aroma of sizzling hamburgers, hot dogs, and juicy steaks on the grill.

I’m not sure what Mr. Non-Compliant will be grilling on Tuesday, however I do know that it will be amazing!

Beyond the cookouts, fireworks, and flags, the Fourth of July is a time for reflection and gratitude.

As the sun sets and the fireworks conclude, may your celebration leave lasting memories of joy, togetherness, and patriotism.  

Happy Birthday, America!

Sending love,
Health Coach Carol

“May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right.” — Peter Marshall

Embracing the Summer Solstice: Reflect, Renew, Rejoice

Yesterday we celebrated the summer solstice, heralding the onset of summer and embracing the sun’s longest appearance of the year.

I can FINALLY put away my heavy sweaters in exchange for lightweight t-shirts.

As we find ourselves at the halfway point of the calendar, it’s the perfect opportunity to pause, re-examine our lives, and make any changes that are needed to better align with our dreams and aspirations.

In other words, pretend it’s the New Year and time for a fresh start.  

Keep what’s working, let go of what isn’t.  

Consider the summer solstice as a catalyst for personal growth. Here are some simple yet meaningful ways to celebrate the arrival of summer. 

1. Reflect on the First Half of the Year

The summer solstice serves as a natural checkpoint to evaluate the progress we have made to date and assess if we are on track with our goals and desires. Take time to reflect on various aspects of your life—relationships, career, health, personal growth—and ask yourself meaningful questions. What accomplishments have you achieved? What challenges have you faced? Are you content with the direction you are heading? Use this reflection as a foundation to identify areas that require attention and improvement.

2. Set Intentions and Goals

Now is the ideal time to set new intentions and goals for the upcoming months. Consider what changes you would like to make, what habits you wish to cultivate, and what experiences you hope to have. Be specific and realistic, breaking down larger goals into actionable steps. Writing down your intentions and regularly revisiting them will help you stay focused and motivated throughout the rest of the year.

3. Embrace Nature

Connecting with nature is an integral part of celebrating the summer solstice. Engage in activities that allow you to immerse yourself in the beauty of the outdoors. Take leisurely walks in a nearby park or at the beach, visit a local garden, plan a picnic. Spending time outdoors may inspire you and give you a fresh perspective on all that’s possible.

4. Cultivate a Reading Ritual

Summertime offers the perfect opportunity to indulge in the joy of reading, just for the fun of it. Choose a book in any genre that will allow you to relax and destress. Commit to spending quality time outside turning its pages.

5. Engage in Mindful Gardening

Planting flowers or tending to a small garden can be a therapeutic and symbolic act on the summer solstice.    Connecting with the earth through gardening serves as a metaphor for personal growth. Even though some garden centers have reduced their prices since it’s late in the planting season, you can still find flowers, vegetables and herbs that will thrive in a loving environment. Just this week I bought some tomato plants and flowers for half the original price.

6. Dine Al Fresco

Savoring a meal outdoors can be a delightful way to celebrate summer. Whether it’s a picnic in the park, a backyard barbecue, or a quiet dinner on the patio, take advantage of the longer daylight hours and enjoy the pleasures of al fresco dining.

May this solstice be a catalyst for reflection, renewal and rejoicing.

Much love,
Health Coach Carol

“The summer solstice is a time for strength and vitality for action and movement.” ― Carole Carlton