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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
October 10, 2024

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the

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Food, Health
October 10, 2024

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe: Ingredients: 1/2 teaspoon cumin seeds 1/2 teaspoon

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Everything Else, Recipes

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

10 Healthy Snacks for Busy People

February 29, 2024
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Food, Health

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 choose wisely and keep in mind that these calories add to your daily count. 

The secret to incorporating smart snacks into your day takes a little bit of planning and preparation.

Get your grocery list and settle in.

Here are 10 snack ideas that offer health benefits, give you energy and help curb the hunger monster until your next meal.

  1. Mixed Nuts: A handful of mixed nuts provides a good balance of healthy fats, protein, and fiber. Opt for unsalted versions to keep sodium intake low or use a blend of salted and unsalted.
  2. Plain Greek Yogurt with Honey and Berries: Greek yogurt is high in protein, and when paired with berries and a drizzle of honey, it makes for a delicious and nutritious snack.
  3. Apple or Pear Slices with Almond Butter: The combination of crisp apple or pear slices and creamy almond butter offers a satisfying mix of sweetness and healthy fats.
  4. Hummus and Veggie Sticks: Carrot, cucumber, and bell pepper sticks dipped in hummus make for a crunchy, protein-rich snack.
  5. Whole-Grain Crackers with Avocado: Mash some avocado on whole-grain crackers for a snack that’s rich in healthy fats and fiber.
  6. Trail Mix: Make your own trail mix with a blend of nuts, seeds and dried fruit for an energy-boosting snack.
  7. Rice Cakes with Cottage Cheese and Tomato: Top rice cakes with cottage cheese and sliced tomato for a light snack that’s high in protein.
  8. Hard-Boiled Eggs: A portable and protein-packed snack, hard-boiled eggs are easy to prepare in advance and take on the go.
  9. Protein Bars: Look for protein bars with minimal added sugars and a good balance of protein and fiber for a convenient snack option. Or make your own. Email me if you need a recipe. 
  10. Popcorn: I like to pop mine the old-fashioned way. I heat a tablespoonful or so of coconut oil in a pan, add 1/3 cup of corn, cover and occasionally shake the pan to avoid burning. When I’m on the go, individual bags of Skinny Pop are perfect. Be sure to take along your water bottle.

Happy snacking!

And Happy Leap Year Day!

Much love,
Health Coach Carol

“Life is too short not to eat good snacks.”—Author unknown

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

February 21, 2024
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Family, Food, Health

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 tips to help you cut grocery costs AND eat well.

  1. Plan Your Meals: Before you go shopping, plan your meals and snacks for the week. This helps you buy only what you need, reducing impulse purchases and food waste. Don’t go to the store hungry!
  2. Make a Shopping List: Based on your meal plan, create a shopping list. Stick to it to avoid buying unnecessary items that can inflate your grocery bill.
  3. Buy in Season: Purchase fruits and vegetables that are in season. They are often less expensive and fresher than out-of-season produce. For the Midwest in February, look for root vegetables, winter squash and citrus fruits.
  4. Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, whole grains and lean proteins when you can. They are often cheaper and healthier than processed foods.
  5. Buy Store Brands: Store brands are usually a better value than name brands and are often of similar quality. Don’t hesitate to try them out. For example, my sons prefer a store brand of green olives over a fancy variety.
  6. Use Coupons and Discounts: Look for coupons, discounts and loyalty programs at your local grocery store. Just make sure to use coupons for items you were already planning to buy and avoid the temptation to purchase a convenience food just because you have a coupon.
  7. Buy in Bulk: Purchase non-perishable items like whole grains, dried beans and nuts in bulk. They are usually cheaper in larger quantities. When I purchase a large bag of nuts, I put a portion in an airtight container in the fridge and freeze the rest. This keeps them from turning rancid.
  8. Cook at Home: Preparing meals at home is generally less expensive and healthier than eating out or buying pre-made meals.
  9. Use Leftovers: Plan to use leftovers in your meal planning. For example, leftover grilled chicken can be used in salads, soups or sandwiches.
  10. Limit Meat Consumption: Meat is often one of the most expensive items in the grocery store. Consider having meatless meals a time or two a week, using plant-based proteins like beans and lentils, which are cheaper and heart-healthy.
  11. Freeze Extras: If you find a good deal on perishable items, buy extra and freeze for later use. This works well for fruits, vegetables and lean proteins.
  12. Compare Prices: Pay attention to the price per unit (such as per ounce or per pound) to compare different brands and package sizes. This helps you get the best deal.

Still Celebrating My Birth Month!

And Mr. Non-Compliant made me a fairly compliant and very delicious birthday cake! I love homemade layer cake. I think my love for cake can be traced back to my Austrian grandma who was an excellent baker.

My friends are still sending happy wishes, my sons showered me with flowers, and I admit to being a very spoiled older human being.

I’m grateful and blessed.

Much love,
Health Coach Carol

“Birthdays are nature’s way of telling us to eat more cake.” – Edward Morykwas

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