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December 19, 2024

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make ever

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Christmas, Food, Health
December 12, 2024

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food. At the same time,

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Christmas, Food, Health
December 5, 2024

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece. If you’re ready to shake off the sluggishness before m

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Christmas, Food, Fun, Health
November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Fun, Health
November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

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Food
November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

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Food, Health
November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

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Food, Health
October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

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Family, Food, Fun, Health
October 24, 2024

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff. Lots of fully-grown adults feel the same—inclined to hide their Brussels spr

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Food, Health
October 17, 2024

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie. Years ago I mixed it with a little

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Food, Health

The Miracle of Breath and Easter

March 28, 2024
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Family, Food, Health, Spiritual

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that shows up each time I practice.

While I have some level of control over my breath, I know that I am not really in charge. Were it not for the Divine, Creator, God, Spirit, Supreme Being, breathing me, I would cease to exist. 

Not that this hasn’t struck me before.

Perhaps the older I get, the deeper the strike.

When I think about all that we put our bodies through daily, year after year, I am amazed at how much they can take and still keep going. Still breathing.

We are miracles.

Albeit miracles with a few aches and pains, depending on the day.

Today, in the busyness of your life, make time to sit quietly and focus on your breath. Feel deep gratitude for your body—and the Divine–for keeping everything together so that you exist.

Easter Blessings

For Christians, Holy Thursday through Easter (or Pascha or Resurrection Sunday), is the most holy time of year.

When I was a little girl, my mother and grandma would gather the specially prepared Easter foods in our baskets. We would then go to church on Holy Saturday morning to have the foods blessed.

Beautifully decorated eggs, pascha bread (a sweet, egg-rich round bread made especially for Easter), Polish sausage, nutroll, chocolate bunnies, lamb-shaped butter, beet horseradish, ham, all blessed with holy water, prayers and lots of incense.

It felt a bit like penance because lots of other grandmas had their baskets filled with delicious (smelling) foods and we couldn’t eat any of it until after Mass on Easter morning.

Although the contents of my basket are a bit different, I still carry on this tradition today. 

Food connects us, invokes memories, comforts during tough times, helps us celebrate everything.

If you celebrate Easter, and even if you don’t, I hope your Pascha Sunday is filled with your favorite people and foods.

May you enjoy the blessings of spring and new life.

Much love,
Health Coach Carol

“You are here. You are loved. God is good. And that’s enough.”—Brandon Heath, from his song That’s Enough

Celebrating the Spring Equinox

March 21, 2024
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Food, Fun, Health, Personal Development

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisphere and the autumn season in the Southern Hemisphere.

The word equinox comes from the Latin words for “equal night”—aequus (equal) and nox (night). On the equinox, the length of day and night is nearly equal in all parts of the world.

Although the temperatures may not yet feel spring-like, we have survived another dark and dreary winter. 

The spring equinox marks a pivotal point in the year’s cycle, symbolizing balance, rebirth and new beginnings.

Some ways to celebrate

Embrace Balance in Your Life. Now is a good time to reflect on the equilibrium between work and play, activity and rest, giving and receiving. Do any adjustments need to be made?

Rebirth and Renewal. Spring is synonymous with rebirth and renewal. Use this time to declutter your space and mind, letting go of anything that no longer serves you.

Celebrate Growth and New Beginnings. The sprouting of new life in nature is a powerful reminder of our own capacity for growth and transformation. Set new goals or start a new project that aligns with your aspirations for the coming months. Think of it as another opportunity to wipe the slate clean, like the New Year. Embrace the energy of new beginnings and the potential for personal transformation.

Connect with Nature. Yesterday I took part in a walking meditation with a small group. We wandered through the woods and mud, listening, seeing, smelling, grounding and connecting with Nature. It was a magical way to celebrate the arrival (finally!) of spring. I highly recommend that you spend some time outdoors in the next several days doing whatever it is that brings you peace. 

Celebrate with Seasonal Foods. After my walk, I celebrated by braising leeks, topping them with goat cheese. That is NOT Mr. Non-Compliant’s way of celebrating at all, but since he wasn’t around, I didn’t have to hear him gag at the sight of my spring leeks. Prepare a dish that you enjoy and have been missing all winter. If your Mr. or Mrs. Non-Compliant complains, eat it anyway. In an upcoming blog post I’ll share some Ayurvedic foods and tips that complement warmer weather and help you feel lighter.

Reflect and Recharge. Use this time of transition to reflect on the past months and recharge your batteries. Is there something that you had planned to do during the winter months that didn’t quite happen? Perhaps you can recommit to that project now or put it out of your mind because it wasn’t as important as you once thought. Find ways to rejuvenate your spirit and enjoy the vibrant energy of spring.

Happy Spring Equinox!

Much love,
Health Coach Carol

“And into the forest I go to lose my mind and find my soul.”— John Muir

10 Muscle Building Tips for Women

March 14, 2024
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Food, Health

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, food is the other factor that plays an important role.

In fact, when it comes to transforming your body, you need to move AND choose your food with your specific fitness goals in mind. 

(Guys, this may not be of interest to you. If that’s the case, please pass it along to the important women in your life who may like to learn more on this topic.)

Here are 10 simple tips to help you build muscle.

  1. Protein is Key: Adequate protein intake is necessary for optimal muscle building. Try incorporating a source of protein in every meal, such as chicken, lean meat, fish, tofu, legumes, dairy products and/or vegetarian sources like pea or hemp. Strength training women should aim for 1.7 to 1.8 grams protein per kilogram of bodyweight (or 0.77 to 0.82 grams per pound of bodyweight) each day. For example, total daily protein intake should be 108 to 115 grams of protein for a 140-pound woman.
  2. Don’t Skip Carbs: Carbohydrates are essential for energy, especially for those who work out regularly. They also help prevent protein breakdown. Choose healthy carbs such as whole grains, fruits and vegetables.
  3. Healthy Fats: These are necessary for hormone production and overall health. Avocados, nuts, seeds and olive oil are great options.
  4. Hydration is Important: Water is crucial for muscle recovery and overall health.
  5. Timing Matters: Eat meals containing 25 grams of complete protein regularly throughout the day. One palm-sized portion of chicken for example, will give you about 20-30 grams of protein. Protein supplements often offer 20-25 grams of protein per serving. Enjoy a balanced meal or snack with protein and carbs or protein smoothie shortly after a workout to aid in muscle recovery.
  6. Portion Control: Be mindful of portion sizes and eat according to your activity level and goals.
  7. Listen to Your Body: Listen to your body and adjust your diet based on how you feel and the progress you’re making. Those of you with certain health conditions may not be able to consume the amount of protein suggested here. Check with your healthcare provider to determine the best plan for your specific condition.
  8. Consistency is Key: Building muscle takes time and consistency, both in workouts and nutrition. Stay the course and you’ll see and feel results.
  9. Avoid Overly Restrictive Diets: If you’re trying to lose weight be careful not to cut calories too drastically, as it can lead to muscle loss instead of gain. Combining resistance training with a surplus of calories is the best way to build the most muscle and strength. 
  10. Consider Supplements Wisely: While whole foods should be the focus, supplements like whey protein or rice/pea protein blend or BCAAs (branched-chain amino acids) can be helpful if used appropriately.

Vegans/vegetarians may have additional requirements based on their unique nutritional needs.

If you need guidance with building muscle and becoming your strongest, healthiest, most confident self, shoot me an email and we’ll create the best plan for you—WITHOUT dieting.

Much love,
Health Coach Carol

“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.” – Marie Curie

A Taste of Spring

March 7, 2024
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Food, Health, In the Garden

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 delicious fruit is prized for being a novelty more than a health food. It has a higher amount of fiber, Vitamin C, and calcium than the average orange, mostly due to its massive size. Since the fruit is produced with low-acid levels, Sumo oranges could be an option for those who don’t tolerate acidic foods well.  

For more details about the Sumo, here’s the link to my blog on this topic:

https://inkwellcoaching.com/2020/03/12/the-scoop-on-the-sumo/

They’re only around through April, so now is their time. I’ve seen them at a couple of grocery stores in my area.

Faith Like a Flower

My crocuses and daffodils are blooming, so spring must be close. I’ve learned over the years that they are smarter than me. I always think that they’re popping up way too early for their own good.

Faith like a flower. Working on it.

Thinking of flowers, here’s an idea that I’ve mentioned before on how to acquire a free little bouquet. 

In your spring cleaning, when you find old vases or containers that are suitable for flower arrangements, stop by your local florist and hand them over with a big smile on your face.

When I do this, the owner says, “Why, thank you. Would you like a bouquet of fresh flowers for dropping these by?”

Well, of course.

Love it.

If your florist doesn’t offer, just ask. It’s a good trade.

Freshen Up Your Fridge

Once you have your bouquet of flowers, you may feel inspired to clean out your fridge.

I know some of you do this each week before garbage day.

However, if it’s been a few weeks since you’ve looked in some of those take-out and leftover containers, you may want to take a peek at what’s growing—or just toss. Same goes for expired or wilted food.

Wipe the drawers, shelves, and sides of the internal compartment with a mild solution of your dish soap and water or mix a solution of one-part baking soda and seven parts water. Stay away from commercial cleaners that could transfer scent or chemicals to your food.

Ensure that your refrigerator is set to the proper temperature, typically between 35°F and 38°F to keep food fresh and safe.

Place an open box of baking soda in the back of the fridge to absorb odors. Replace it every three months for ongoing freshness.

Remember to clean the exterior of the fridge, including the top, sides and front. For stainless steel surfaces, use a cleaner specifically designed for stainless steel to avoid streaks.

Dust and vacuum the refrigerator coils (usually located at the back or bottom of the appliance) to ensure efficient operation.

If the thought of cleaning out your entire fridge feels like too much at once, break it into smaller projects. It may be easier to clean out a couple shelves or compartments a day. You may even feel inspired to move on to the freezer. 

When you restock, stick with as many fresh whole foods as possible. Beware of foods with mile-long ingredient labels that you need cheaters to read.

Wishing you beautiful days ahead,
Health Coach Carol

“The older I grow the more do I love spring and spring flowers. Is it so with you?”—Emily Dickinson

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