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carol@inkwellcoaching.com

Crown Point, IN

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April 25, 2024

Is Too Much Protein Dangerous?

Twenty-five years ago, there was plenty of skepticism about protein. After all, bodybuilders ate lots of it—and they experimented with all kinds of

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Food, Health
April 18, 2024

The #1 Nutrition Principle

“Red wine is better than white wine!” “Kale is better than spinach!” “GRAINS ARE EVIL!!” Ever feel like good nutrition is just too complic

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Food, Health, In the Garden
April 11, 2024

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero

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Food, Fun, Health, In the Garden
April 4, 2024

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5. What is the deal with THAT? Can you relate? One

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Food, Health
March 28, 2024

The Miracle of Breath and Easter

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 sho

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Family, Food, Health, Spiritual
March 21, 2024

Celebrating the Spring Equinox

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 Hemisph

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Food, Fun, Health, Personal Development
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,

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Food, Health
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

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Food, Health, In the Garden
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

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Food, Health
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

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Family, Food, Health

Delightfully Delicious Rainier Cherries

June 29, 2023
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Family, Food, Fun, Health

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

June 22, 2023
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Fun, Health, In the Garden, Personal Development

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

Fun Ways to Replenish Electrolytes

June 15, 2023
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Family, Food, Fun, Health

In a world where commercial sports drinks like Powerade and Gatorade often take center stage, it’s time to shine the spotlight on some naturally hydrating superstars.

If you’re looking to replenish your electrolytes after a tough workout or simply beat the summer heat, you may want to give these refreshing alternatives a try.

  1. Coconut water is nature’s tropical delight when it comes to replenishing electrolytes. Packed with potassium, magnesium, and sodium, coconut water quenches your thirst and helps restore those precious electrolytes. It’s like a tropical vacation in a bottle.
  2. Nothing screams summer quite like biting into a juicy slice of watermelon. Did you know that this delicious fruit is also an excellent source of hydration? With its high water content, watermelon not only helps quench your thirst but provides a natural source of electrolytes like potassium. Be sure to pack this gem in the picnic basket or cooler when you head to the beach. 
  3. Citrus fruits like lemons, limes, oranges and grapefruits add a burst of tangy flavor and offer a citrusy twist to your electrolyte replenishment routine. Add to water or enjoy as is. Packed with potassium, magnesium, and vitamin C, these fruits help keep you hydrated while adding a zesty kick to your hydration game.
  4. Cucumber-mint infused water is cool and revitalizing. Pair cucumber slices with mint leaves in a pitcher of water and let the magic happen. This natural water blend is incredibly refreshing and provides a subtle way to replenish electrolytes. It’s perfect for those who prefer a light, crisp drink on a hot day.
  5. Herbal teas offer a delightful twist on traditional hydration. Opt for herbal blends like hibiscus or chamomile, which not only provide some interesting flavors but also offer natural electrolytes. Sip on a cup of iced herbal tea and let its calming and hydrating properties bring a few moments of peace to your day.

From coconut water’s tropical island flavor to watermelon’s juicy goodness, these options offer a fun and flavorful way to keep your electrolytes in check.

Sunday, June 18th is Father’s Day!

In case you need a reminder, this is it.

You still have time to plan dad’s favorite meal or get him the perfect gift.

Mr. Non-Compliant will be grilling some form of protein since he’s the grill master of the household. I’m in charge of the veggies, of course.

Wishing all you dad’s a fabulous day of family, fun and favorite foods! 

Much love,
Health Coach Carol

“When my father didn’t have my hand, he had my back.” —Linda Poindexter

Some Coffee Caffeine Chatter

June 8, 2023
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Fun, Health

I hope those of you who love donuts enjoyed your special day last week. Mr. Non-Compliant was caught savoring a blueberry sour cream donut from Rise’n Roll.

He said it was amazing and is considering having another one before next year’s donut day celebration. 

If you see him at Rise’n Roll, be sure to take a picture and let me know.

For my coffee lovers, here’s a tidbit that you may find interesting.

Light roast coffee tends to be slightly higher in caffeine content than dark roast when measuring scoop for scoop.

Some studies have shown a difference of 9 mg of caffeine (per half cup) between light and dark roast coffee, with lighter roasts containing the larger amounts.

Because the light roast beans spend less time in the roasting process, they are slightly smaller than medium and dark roast beans. Therefore, when measuring by volume, you’ll get more coffee beans per scoop with light roast. More beans equals more caffeine.

When measured by weight, the difference is insignificant.

Another tidbit: Dark roast coffee is less acidic than light and medium roast. If you suffer from heartburn or other digestive issues, dark roast may be a better option.

I am a fan of Lifeboost Coffee. It’s organic, low acid, roasted fresh in small batches when you order, 3rd party tested for molds, bacteria, heavy metals, pesticides and 400 other toxins.

There are a variety of coffee flavors to choose from, although I find the basic dark roast to be delightful.

If you enjoy coffee and must avoid it due to its acid producing qualities, or if you are searching for a “clean” coffee, you may want to give Lifeboost a try. Check it out at www.lifeboostcoffee.com

Cheers!

Much love,
Health Coach Carol

 “I wake up some mornings and sit and have my coffee and look out at my beautiful garden, and I go, ‘Remember how good this is. Because you can lose it.'” —Jim Carrey 

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