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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

Savor the Season

Here in the Midwest, it’s finally safe to plant flowers and vegetables without fear of frost.

We hope. I’m going to risk it.

The daffodils and tulips are done for another year. My lilac bushes are fragrant and their beauty is short-lived.

My peonies are going to open in the next week or so, depending on the warmth of our days. 

I have rhubarb growing that’s ready to be harvested and made into something tasty. Fortunately, it returns faithfully each year.

The flowers, vegetables and herbs are calling my name. It’s a beautiful time of year.

If you enjoy fresh herbs and vegetables, I encourage you to plant a garden.

You may not have much space; however, you may be able to have a few herb pots on a sunny patio or tuck a tomato plant or two into your flower bed.

Have fun getting creative.

It’s fascinating to see what develops from a plant when you add some water and sunshine.

If you’re an accomplished gardener, then you’re most likely well ahead of the game. You have your garden mapped out, have seedlings started in a warm window and will enjoy your first tomato by early July, if not sooner.

My dad always planted a huge garden. I didn’t appreciate it as a kid on the farm, since I had the chore of weeding. Swore I’d never grow up and plant a garden.

Never say never and never swear.

Although I’m not the meticulous gardener that he was, I do the best I can and enjoy whatever happens to grow. I now find satisfaction even in the weeding. It’s a wonderful form of meditation for me. 

Guess I’ve grown up to be my father, the farmer’s, daughter.

Whatever beauty you find this spring, take time to enjoy it. The seasons pass much too quickly.

Sending you love,
Health Coach Carol

“The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul.” – Alfred Austin  

A Simple Morning Ritual

If you’ve watched television recently, perhaps you’ve noticed that not a commercial segment passes without the mention of a prescription drug.

Or at least it seems that way to me.

Sometimes several drugs are mentioned before regular programming resumes.

The list of side effects seems just as bad, if not worse, than the ailment that the drug is supposed to cure.

There was a day when drug companies were not allowed to market on television or in magazines.

Obviously, times have changed.

As pharmacist turned health coach, this is disturbing.

Of course, I’m thankful that there are so many treatments available for acute and chronic illnesses and diseases.

In my ideal world, we’d see more commercials that encourage a life of quality using alternative practices, such as food and exercise.

When was the last time you saw a commercial about the healing effects of fresh fruits and vegetables? 

Exactly.

Bet you remember the last time you saw a commercial for a fast-food restaurant.

Thanks for reading to this point and please hang with me. I’ll hop off my soapbox now and get to the good stuff.

I’ve been practicing this morning ritual for months. I am the experiment, along with my family.

When results are positive, I share it with you.

 First thing in the morning, drink 16 ounces of lemon water. You can enjoy it throughout the day as well, however it’s the perfect way to hydrate and rid your body of excess toxins that have accumulated while sleeping.

Here’s the recipe: Squeeze ½ a fresh lemon (or 2 limes) in 16 ounces (2 cups) of room temperature or cool water.

Wait 15-30 minutes before consuming any other food or drink. Some of you (and I used to do this) may be adding the lemon juice to warm or hot water. Benefits of the lemon juice are optimal in room temperature or cold water.

By the way, even Mr. Non-Compliant is going along with this healthy habit.

Benefits are numerous and include:

  • Hydration with vitamins and minerals, so also excellent before and after exercise
  • Increased vitality for mind and body
  • Aids in weight loss
  • Strengthens the immune system
  • Helps improve digestion and reduces acid reflux and kidney stones
  • Alkalizes the body, which may be beneficial for relieving chronic pain, boosting bone health and protecting against disease
  • Keeps skin glowing
  • And much, much more 

If desired, you can add one teaspoon each RAW honey and freshly grated ginger to the lemon water. This is even more healing.

Note: While some may have concern about tooth enamel, lemons and limes are highly alkalizing in your mouth and body. If you’re nervous, drink it before brushing your teeth, use a straw, rinse or brush after drinking. Keep in mind that coffee, red wine and tea weaken tooth enamel, as well as orange juice, sodas (diet and regular), some sports drinks, foods with a high sugar and starch content.

Cheers to the lovely lemon.

Much love,
Health Coach Carol 

“Lemon water is the perfect way to hydrate, purify, and revitalize your body each morning. Water coming straight from the tap or a bottle has lost its vitality and its innate living structure. By adding fresh squeezed lemon juice, you “wake up” the water and bring it back to life. This allows it to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.”—Anthony William

Baby Angelos Turns Two!

For those of you who have been following my blog for the past 2 ½ years, you may recall my weekly posts about the size of my friend’s baby in utero compared to various fruits and vegetables.

Baby Angelos recently celebrated his 2nd birthday, and I thought it would be fun to share his latest stats.

For starters, he’s no baby. He is quite the little boy, 33 pounds and 3 feet tall. Rough and tumble and had to have a few stitches by his eyebrow a few weeks ago. (No wicked scar.)   

His dad tells me, “Because of your coaching and 52-week column, he is a voracious eater of fresh organic fruits and veggies…about to start a GoFundMe to pay the Whole Foods bill!”

What can I say? Happy to hear it. Just doing my job.

His favorites are carrots, peas, pineapple, watermelon, apples, Sumo oranges, strawberries.

And just so you know, he’s a normal 2-year-old. At his birthday party I witnessed him slamming down his chicken fingers and French fries dipped in ketchup, also known as the “sauce.”

When a cute little girl wanted to take him by the hand to go play, he begrudgingly left his food behind with a French fry in tow. He kept turning around to make sure no one took away his plate.

When he’s not busy learning how to read and increasing his vocabulary, he loves playing with his work bench and hammers, aka boom-booms.

I suspect he’ll soon be looking for some part-time carpentry work to help pay his WF’s bill.

Happy 2nd birthday to Angelos!

Peas are Good

If Angelos likes them, we probably ought to be eating them too.

Green peas are a great source of plant protein and fiber. One-half cup contains 4 grams of each. They are rich in antioxidants and a good supplier of essential vitamins and minerals.

No wonder the bunnies like them so much. I’ve yet to have success growing peas. The bunnies think I plant them for their snacking pleasure.

Peas have a low glycemic index and support healthy blood sugar control. 

Some may have a difficult time digesting peas. If this is you, try eating small amounts (1/3 cup or less) of them at a time. As you slowly make them a regular part of your diet, your body will hopefully get used to them and you may even be able to increase portion size.

Here’s an easy recipe I found from Medical Medium. I bet Angelos will like it.

Sweet Pea Dip

Ingredients:

  • 1 cup peas, fresh or defrosted
  • 1 medium-sized avocado, peeled, pitted and dice
  • 3 tbsp lemon juice
  • 1 garlic clove, roughly chopped
  • 1/4 cup fresh cilantro + more for garnish
  • Salt and pepper to taste

Directions:

Place the peas, avocado, lemon juice, garlic, cilantro, salt and pepper in a food processor or blender and blend until smooth. Taste and adjust seasoning.

Wishing you the most marvelous May.

Much love,
Health Coach Carol

 P.S. If any of you have young sons and haven’t heard “Watching You” by Rodney Atkins, check it out on YouTube.

“I’ve been watching you dad, ain’t that cool? I’m your buckaroo, I wanna be like you.
And eat all my food and grow as tall as you are. We like fixing things and holding mama’s hand. Yeah we’re just alike, hey ain’t we dad?”—
Rodney Atkins, “Watching You”   

Tomatoes and Acidity

This week I was asked, “My young son gets some red irritation around his mouth when he eats lots of tomatoes. Why does this happen?”

The answer: acid in the tomato is irritating the area where it comes in contact. Citrus fruits may have the same effect. 

There are some varieties such as Roma (plum), Oxheart Pink, Oxheart Yellow and Yellow Pear which are considered to be low in acid.

Golden Boy or Lemon Boy and Golden Jubilee are examples of low-acid tomatoes that turn yellow as they ripen.

 Yellow tomatoes are typically less acidic than traditional ones. Their nutritional value differs slightly from that of red tomatoes. They have more niacin and folate, but less lycopene and vitamin C.

Tomatoes that fall into the low-acid range tend to have smaller amounts of seed, and more flesh than other varieties.

Good to know if you have a problem digesting tomatoes due to their acidity—or if you have a little one who loves tomatoes and gets a red ring around the mouth.

You can reduce the acidity of tomatoes by adding a pinch of baking soda after you cook them. Be careful to add only a pinch so that you don’t ruin your sauce. You can also remove the seeds.

The longer tomatoes are cooked, the more acidic they become. This is because the tomatoes lose more water and fiber if boiled longer. In the same way as reducing the cooking time can lower the acid content, avoiding cooking tomatoes will also reduce their acidity. 

Tomatoes help with heart and skin health and cancer prevention.

If you have a patio or area that gets lots of sun, you can try growing your own tomatoes. Here in the Region, it’s usually safe to plant on Mother’s Day weekend.

Wishing you a beautiful week.

Much love,
Health Coach Carol

“It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.”—Lewis Grizzard