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carol@inkwellcoaching.com

Crown Point, IN

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March 23, 2023

The Truth About Green Bell Peppers

Green bell peppers are not a favorite of mine. In fact, when I order veggie skillets, I usually request that they be omitted. I find them to be bitter

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Food, Health
March 16, 2023

Care for an Exercise Snack?

The terminology “exercise snack” is rather intriguing. I wanted one before I knew what it was. Would it be coated with dark chocolate? Is it low i

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Health
March 9, 2023

Decrease Your Stress and Enjoy a Muffin

Let’s start with the muffin. Last week I wrote about the health benefits of eating wild blueberries. Saturday morning, I decided that I had to have

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Food, Health
March 4, 2023

Plant-Based Wild Blueberry Muffins

Plant-Based Wild Blueberry Muffins These muffins are dairy-free, gluten-free and egg-free. The texture is different than mainstay blueberry muffins. I

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Breakfast, Recipes
March 2, 2023

Tiny Berry Packs a Powerful Punch

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and

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Food, Health, Personal Development
February 23, 2023

Debate on the Dirty Dozen

“Should I spend my money on organic fruits and vegetables?” “Is organic produce superior nutritionally?” “Does it really matter?” I hear t

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Food, Health
February 16, 2023

Choosing a Tasty Pineapple

In the past week, a discussion came up about pineapple. How do you choose a tasty one? Well, for those inquiring minds, here you go.  How to choose a

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Blog, Family, Health, Personal Development
February 8, 2023

Happy Birth Month

You’re probably thinking that I just celebrated my birth month. And I did. One year ago. Already. How quickly the years go by.  I recently read No

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Family, Friendship, Health, Personal Development
February 2, 2023

Colorful Cauliflower and Fresher Berries

Interesting what shows up in conversation when a bunch of friends gather. Most recently, this is what happened. “So, have you ever wondered how caul

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Food, Health
January 25, 2023

5 Ways to Stop Playing the Comparison Game

We all do it. As human beings, it’s part of our nature. We compare for points of reference. But we don’t have to play the game anymore. If you fin

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Health, Personal Development

Mr. Non-Compliant vs. Mr. Corn

August 18, 2022
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Family, Food, Fun, Health

It’s that time of year when my dear cousin, Roger, aka Mr. Corn, and his wife Barb, come to Indiana for a visit. They now live in Florida, where sweet corn is not optimal.

Nothing beats Midwestern corn in August. It is truly amazing.

Even though it doesn’t need salt and butter, as Roger says, the corn is a vehicle for both. 

Earlier this week, Mr. Corn and Mr. Non-Compliant had a corn eating duel. The two of them took down at least 11 of the 18 ears, plus sausage and farm fresh tomatoes.

Summer eating at its best.

Yes, I enjoyed a few ears too.

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 whole, off the cob, is mostly non-GMO corn.

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” on the label.

Does Eating Organic Really Matter?

While shopping this week, I heard the woman next to me (Heather) wondering aloud if the meat that was labeled organic was really organic.

She stated that she felt very confused about food, and although she knew she needed to make some changes, she really didn’t know how to begin.

As luck would have it, I was the person who overheard her comments.

I choose organic products often. While it is impossible to completely avoid all chemicals in the air, food, water, and other products, every little bit helps. 

Some produce items are more laden with pesticides than others. To review, check out my blog from June with the Dirty Dozen list: https://inkwellcoaching.com/2022/06/02/in-celebration-of-june-and-the-dirty-dozen/

Animal products may contain hormones, steroids, and/or antibiotics, so I look for those that are free of those extra ingredients.

As I told Heather, our health journey is not one of perfection, but of doing just a little bit better.

Have questions? Confused about how to get back on track? Shoot me an email and we’ll create a plan that best suits you.

Much love,
Health Coach Carol

“Up in Indiana where the tall corn grows / I do a little thinkin` bout a girl named Rose / Hair blonde as hay and long as a rope / Up in Indiana where the tall corn grows” – Lyle Lovett

An Herb that Helps Reduce Anxiety, Induce Sleep, and More

August 11, 2022
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Food, Health

I find it fascinating when one single food, or in this case, an herb, can contribute so much to our health.

Cilantro is one such herb. While it’s not one of my favorites, I’m trying to creatively sneak it into my life because of its benefits.

By including fresh cilantro in your diet, you may benefit in the following ways:

  • Rid the body of heavy metals such as arsenic, cadmium, aluminum, lead, and mercury. Cilantro has been shown to bind toxic metals together, loosening them from tissue and facilitating their elimination from the body.
  • Protect against oxidative stress, in part due to the flavonoid quercetin. Oxidative stress is linked to diseases such as cancer, heart disease, Alzheimer’s, and more.
  • Reduce anxiety and help improve sleep. Cilantro extract is a preferred option over drugs that may produce a variety of side effects.
  • Prevent urinary tract infections due to antibacterial activity.     
  • Soothe skin irritations such as hives, poison ivy, and sunburns. To use externally, blend fresh cilantro with coconut oil and apply to affected area. For double benefits, blend cilantro with water (instead of coconut oil), strain, apply to skin, and drink remaining juice. This is especially helpful when you are experiencing an allergic reaction.
  • Lower blood sugar.
  • Improve heart health by lowering blood pressure and bad cholesterol.
  • Aid digestion by helping produce digestive enzymes. Add chopped cilantro to spicy dishes to help prevent heartburn. Add to legumes and salads to reduce gas and bloating.

Coriander and cilantro are from the same plant. The term “cilantro” refers to the stalks and leaves, while “coriander” refers to dried cilantro seeds. Coriander is often used as a substitute for cumin, caraway seeds or fennel due to its similarities in taste.

Fresh cilantro is used to season soups, salsas, sauces, and chutneys. It brings a refreshing flavor and citrusy undertones to recipes. Add to dishes at the end of cooking to preserve nutrients and flavor.

Not a fan of cilantro? Turns out that there is a genetic variation that explains why some love it and others think it tastes like soap and can’t stand the smell of it.

I’ve been adding a handful of cilantro to my protein smoothies which sort of camouflages the taste.

Other ways to use cilantro:

  • Add to sour cream or Greek yogurt before adding to soups, chili, stews, potatoes, dips. 
  • Toss with rice along with a twist of lime.
  • Blend into your vinaigrette or citrus salad dressings.
  • Add to your stir-fry at the end of cooking.
  • Use it in your chutney.
  • Stir into your salsa.

While no single food is THE superfood of superfoods, cilantro is another one for your health food toolbox.

Much love to you,
Health Coach Carol

 “The real secret to guacamole is that you use exactly the elements that you need, which is cilantro, onion, tomato, and jalapenos. And, of course, avocado.”— Demian Bichir

Happy National Chocolate Chip Cookie Day

August 4, 2022
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Food, Fun

National Chocolate Chip Cookie Day may inspire some baking…

While preparations have begun for those going back to school, there’s still lots of summer to be enjoyed. 

I checked out the fun holidays happening this month, and many of them involve food. What a surprise.

At any rate, since sending children and young adults off to school and college can evoke a variety of emotions, I thought you might appreciate some lighthearted days to celebrate.

For those of you who aren’t concerned with school supplies and dorm room bedding, may you take full advantage of the rest of summer– before the raking of leaves begins and everything is flavored pumpkin spice.

August Holidays  (not a complete list)

4-National White Wine Day, National Chocolate Chip Cookie Day

5-International Beer Day, National Water Balloon Day

7-National Friendship Day, National Lighthouse Day, National Sisters Day

8-International Cat Day, National Frozen Custard Day, National Pickleball Day

9-National Book Lovers Day, National Women’s Day 

11-Play in the Sand Day

12-National Middle Child Day, National Vinyl Record Day, World Elephant Day 

13-International Lefthanders Day

15-National Lemon Meringue Pie Day, National Relaxation Day

18-National Couple’s Day, National Fajita Day, National Ice Cream Pie Day

19-National Potato Day (remember, potatoes are not to be vilified!)

21-National Senior Citizens Day

23-Hug Your Sweetheart Day, Buttered Corn Day (It’s corn on the cob season here in Indiana, so enjoy.)

25-National Banana Split Day

26-National Dog Day

27-Banana Lover’s Day, National Just Because Day, World Rock Paper Scissors Day   

28-National Red Wine Day

30-National Toasted Marshmallow Day, National Beach Day

31-Eat Outside Day

Every day-Love One Another

Wishing you the best August,
Health Coach Carol

“The arrival of August means that summer is drawing to a close, and that’s exactly why it should be embraced.” – Amanda McArthur

A Summer Meal with a Kick

July 28, 2022
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Food, Health

While many of us would like to add more vegetables to our diet, it can be challenging to come up with new ideas.

Discovering main dishes that are vegetarian or vegan that taste good and are satisfying can seem impossible.

I know because I’ve tried.

Then there’s the mindset struggle that if we can’t go “all in” eating vegetarian, why bother at all?

Any time you can increase your vegetable intake, it’s a good thing. It doesn’t have to be all or none.

Creating new habits takes time, patience, and perseverance. If it’s too complicated, it probably won’t happen.

Perhaps you could add one vegetarian meal every 2 weeks, or even once a month. Work your way up to once a week if that’s something that is important to you.

This is the perfect season to try recipes that are loaded with fresh vegetables.

Today I’ve included a recipe that is quick and easy. I used baby bella mushrooms that were already washed and sliced, which cut down on prep time.

The recipe makes 4 tacos. A side salad would be the perfect accompaniment.

Spicy Mushroom Tacos

Serves 4

These vegan tacos have a kick, so if you’re not a fan of spicy foods, cut back on the cayenne or omit. 

Ingredients

  • 1 lb. mixed mushrooms (such as baby bella, chanterelle, oyster and/or crimini), coarsely chopped
  • 2 Tbsp. avocado oil or extra virgin olive oil
  • 2 Tbsp. fresh lime juice
  • 1 Tbsp. dried oregano
  • 1 Tbsp. onion powder
  • 2 tsp. garlic powder
  • 2 tsp. ground cumin
  • 2 tsp. organic cane sugar
  • 1¼ tsp. kosher salt or 1 tsp. table salt
  • ½ tsp. cayenne pepper or to taste
  • Warm small corn tortillas, salsa, store-bought vegan sour cream (optional), sliced radishes, halved cherry tomatoes, chopped cilantro, and lime wedges (for serving)

Directions

Place a rack in middle of oven; preheat to 400°. Toss mushrooms in oil and lime juice. In a small bowl mix together oregano, onion powder, garlic powder, cumin, sugar, salt, and cayenne. Add seasoning mixture to mushrooms and toss until well coated. Spread mushrooms out in a single layer on a parchment-lined baking sheet or stoneware and roast until golden brown, 20–25 minutes.

Build tacos with tortillas, mushrooms, salsa, vegan sour cream (if using), radishes, tomatoes, and cilantro. Serve with lime wedges for squeezing over.

 

If you try the recipe, let me know what you think. My quality control team gave it a “thumbs up.”

Looking for specific ideas or have challenging dietary restrictions? Shoot me an email. If you’re struggling with getting and/or staying on track with a healthy lifestyle, I can help with that too.

Much love,
Health Coach Carol

“Everything that is great in life is the product of slow growth; the newer, and greater, and higher, and nobler the work, the slower is its growth, the surer is its lasting success. Mushrooms attain their full power in a night; oaks require decades. A fad lives its life in a few weeks; a philosophy lives through generations and centuries.”—William George Jordan

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