1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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February 18, 2021

One of the Healthiest Fruits on the Planet

We are on week #33, counting down with my expectant friend. As some of you know from experience, she is getting pretty uncomfortable. My prayer for he

February 11, 2021

Fun with Jicama

At week #32, baby is a jicama in size. That’s right, a jicama. Starts with a J and sounds like an H. Jicama is a globe-shaped root vegetable with pa

February 4, 2021

Sumo, Coconut, and the Birth Month

If you’re an orange lover, I have some REALLY GOOD NEWS! The Sumo are here. Sumo oranges, that is. I wrote about them last year. If you missed that

January 28, 2021

5 Reasons Why Your Snack Bar May Not Be Your Friend

In a recent conversation, the topic of cereal/granola/protein bars came up. They appear to be a healthy snack, especially for a very busy person who i

January 21, 2021

Getting Back on Track

Baby size at 29 weeks is a butternut squash. And, like last week’s eggplant, butternut squash is technically a fruit. Since I wouldn’t care to eat

January 14, 2021

The Surprising Truth about Eggplant, and a Recipe

A large eggplant. That is the vegetable size of a baby at week #28. Oh, but wait just a minute. An eggplant is actually a FRUIT because it grows from

January 7, 2021

My Least Favorite Vegetable and a Challenge

At week #27 baby is the size of… …a head of cauliflower. Most of you know that I do not care for this vegetable. I’ve tried. Truth is that cauli

December 31, 2020

Cheers to Scallions and a New Year

At week #26, baby is the size of a scallion. The first question that popped into my head is: What’s the difference between a scallion and a green on

December 24, 2020

The Hope and Excitement of a Baby

A bit of background for my new readers: I’m taking the produce journey along with my good friend who is expecting. As we track the progression, we l

Is Dairy Your Friend?

Maybe…maybe not.

It’s possible to have a sensitivity to dairy, be allergic, or lactose intolerant. Or, have no ill effects from consuming it at all.

Much of this is linked to your genetic makeup, and it can get pretty complicated. There are those who are a mess when they drink a glass of milk, yet can eat some aged cheese or Greek yogurt and feel terrific.  

The point is, if you’re experiencing symptoms, it may be time to play detective and simply notice what happens in your body when you consume certain foods. Sometimes dairy is the bad guy.  

Dairy products include milk, cheese, sour cream, yogurt, ice cream, whey protein, butter, kefir, half & half, ice milk, sherbet, curds, and more.

Some things to consider about dairy:

  • It can increase mucous production—really not good to ingest when you have a cold
  • You may experience bloating, gas, constipation, diarrhea, or stomach cramps if your system doesn’t like dairy
  • Acne may be linked to consumption
  • Allergy may present as congestion, brain fog, skin disorders such as eczema, and more
  • It’s an ingredient in lots of foods that you may not be aware of
  • It’s easier to avoid dairy now than it was 30 years ago

If you or someone you love is having issues with dairy, I can help.

My book, “Cookies No Milk, Pizza No Cheese: An Ice Cream Lover’s Guide to Raising Children with Dairy Allergies,” offers real solutions and alternatives to make living without dairy EASY!

Yes, in case you haven’t guessed, the title says it all.   

Dairy alternatives were a bit more difficult to find in the 90s than they are today. At any rate, working with folks who have food sensitivities/allergies is a specialty of mine. I have my sons to thank for this training.

Ideally, food makes us feel good, provides nourishment, is delicious—and encourages optimal health.

Sometimes, this is a challenge.

If you’d like to check out “Cookies No Milk, Pizza No Cheese: An Ice Cream Lover’s Guide to Raising Children with Dairy Allergies,” on Amazon, CLICK HERE. Besides containing a wealth of information on dairy allergies, there are funny stories, family favorite recipes, and even a few of my poems.

Much love,
Carol

“People vary in their ability to digest and tolerate dairy, whether because of genetics, age, or digestive health and intestinal microbiota.”—Ryan Andrews

I Got Carded

Interesting times we live in.

Last week I was carded before I could enter the grocery store. I went during the first hour of the store’s opening, with the “seniors.” I’m legit and getting carded to prove I’m old enough to shop early in the day was a first for me. Word to the wise: always carry your ID.

We’re running our dishwasher almost every day, and it used to take 2-3 days before it was full enough to warrant a washing. Lots of cooking and grilling happening, and thankful that Mr. Non-Compliant is a grill master.

My flowers are looking really good, with the exception of 6 tulips that have been beheaded thanks to those wascally wabbits. Beware: I hear a frost may happen Friday night into Saturday morning, so we may need to cover the delicate plants. Watch your weather.     

I can go a number of days without having to make a trip anywhere, and we have yet to run out of food. This is a good lesson for future reference—certain to help my efficiency level.

One tank of gas lasts…a really long time.

Lots of people need lots of prayers.

I’m betting you’re noticing a different way of life too. It’s interesting.

And yet, do you find yourself:

  • feeling a bit discombobulated?
  • grieving the life that’s been left behind?
  • stress-eating your way into a larger size?

Perhaps you’d like to:

  • enjoy quality sleep
  • have more energy
  • be confident and happy in your body

Food is the SOLUTION!

It’s not too late to join my virtual 4-week course, “EAT: And Think Like a Champion.”

We begin today at 11:00AM central. Click here for the details. I’d love to see you in our Zoom class!  

If you’re interested, and are unable to make today’s class, you can still join us for the remainder of the lessons at a pro-rated price. While the course is designed to cover specific topics, each lesson also stands on its own.

Wishing you good health and much happiness,
Carol

“Our coaching experience with Carol far exceeded our expectations. This was more than a weight loss program. It is a lifestyle program that focuses on how through better food choices and eating habits you can become healthier, sustain weight loss and lead a better life. We found it to be both educational and enjoyable.”—Stella Z.

EAT: And Think Like a Champion

I’m inviting you to join me in this 4-week group course I’ve created in response to our recent life of magnified uncertainty; a life that has perhaps created a bit more stress.

Working with me virtually, you’ll gain clarity around the best ways to conquer foggy brain, fatigue, low mood, anxiety, and more.  

Through a unique combination of attitude AND kitchen coaching, you’ll learn techniques to help you:

  • Be more confident
  • Have more energy
  • Gain mental strength
  • Improve self-esteem
  • Be happy in your own skin

In addition, I’ll address:

  • Why depression and low mood are linked to what you eat
  • The role stress plays in your overall health and well-being
  • What it means to eat mindfully and why diets are unsuccessful on many levels
  • The role of quality sleep

And, we will be in virtual community which allows for ongoing interaction with one another!  

4-Week Course Outline

Lesson 1: The Mind-Body link. Stress, stress eating and mindfulness—WHAT we mean by these terms and HOW to incorporate helpful strategies. We’ll make stress-busting food that’s quick and delicious.

Lesson 2: Risks of a high sugar diet and the link to foggy brain. Bummer, right? We’ll make a tasty low sugar treat.

Lesson 3: Food is THE SOLUTION, and why quality sleep is important. We’ll enjoy some superfoods.

Lesson 4: Healthy habits for life—and what about red wine? Letting go of the stress of thinking about eating perfectly. Since we all like tasty snacks, we’ll make something today.

Each week I’ll let you know in advance what supplies you’ll need for us to create together. You’ll understand what foods will help you overcome a number of ills. You’ll eat and think like a CHAMPION!

The particulars for “EAT: And Think Like a Champion” 4- Week Online Course:

  • We’ll ZOOM on Thursdays from 11:00AM to 12:30PM (central) on May 7, 14, 21, and 28.
  • The class will begin with the topic of the day and we’ll reinforce the lessons in the kitchen making food together, through the magic of ZOOM. (I’ve been doing this with my private coaching clients. It’s fun and we all get to eat our creations!)
  • The value of this offer is $297, yet the fee is only $97 for the ENTIRE 4-WEEK COURSE!

Email me today to reserve your spot and take advantage of this special deal! Payments can be made through PayPal, and I’ll send you the Zoom link prior to our class.

Much love to you,
Carol

“I may have slipped, but that’s okay. She finds the positive, doesn’t judge, and helps me move forward. I have learned to celebrate both small and big victories. Thanks, Carol!–Carol W. on Coaching with Carol

Eating to Boost Immunity and Stay Healthy

Today, more than ever, we’re looking for ways to stay healthy. To be clear, there is no magic potion, exercise routine, supplement, or diet plan that will guarantee your optimal health.

The good news is that there are many ways you can increase your odds of avoiding illness.

While it’s important to reduce stress levels, get good quality sleep (7-9 hours), move your body, and wash your hands (I’ve never been told to wash my hands this much since I was a kid), in today’s blog, I’m going to focus on proper nutrition.   

Making lots of changes at one time is overwhelming and fleeting. As you look at immune boosting practices, choose one that is simple for you to implement today. When it seems easy to manage, add another one. Mastering good habits slowly, over time, is the way to make them permanent.

By making good nutrition a priority, you will increase your body’s ability to fight off illness now and in the years to come.

Avoid deficiencies by eating a variety of whole foods like fruits, vegetables, whole grains, beans, protein, and healthy fats. Stay away from processed products as much as possible—you know what I’m referring to–those packaged goods that have ingredient lists filled with words you can’t pronounce–and that you can barely read without cheaters.

Protein
Aim for a serving of protein at every meal/snack. A typical serving for women is one palm size, and for men, 2 palm sizes. Sources of protein include lean meats, fish, poultry, seafood, eggs, nuts, seeds, dairy. Beans and legumes are protein sources for plant-based eaters.

Protein is the building block of antibodies. People who are protein-deficient are more susceptible to infectious disease.

Vitamin C
Whole foods are the best sources, as vitamin C is needed to prevent and fight infections. Because this vitamin is water-soluble, we need to replenish it daily. Some of the more common foods high in vitamin C are kale, Brussels sprouts, strawberries, oranges, lemons, yellow sweet peppers, chili peppers, guava, thyme, parsley, mustard spinach, kiwis, broccoli, papayas.

Aim for 1-2 servings per day. For vegetables, a serving is 1-2 fists worth. For fruits (carbs), 1-2 cupped handfuls.  

Vitamin D
Unless you live near the equator, you’ll probably need to supplement. There are foods fortified with vitamin D, however we typically need more. The only way to determine how much you need in a supplement is by determining your blood level. Most people need to supplement with anywhere from 600-4,000 IU’s per day.

Vitamin D helps protect against respiratory infections. Check with your healthcare provider for the supplement and dose that is right for you.

NOTE: When the body is experiencing significant inflammation, such as can occur in some people who become severely sick from COVID-19 infection, vitamin D should be temporarily discontinued. It may be resumed upon return to health. (per the Andrew Weil Center for Integrative Medicine)

Zinc
Whole food sources like whole grains, oysters, and scallops are best. Zinc lozenges may help those who are already sick.

Zinc supports T-cells which fight off infection.

Omega-3 fatty acids
Eat plant sources such as chia seeds, walnuts, and ground flax seeds daily. (You won’t reap as many benefits from whole flax seeds, as your intestines cannot break down the tough outer shell of the seeds.) Consume oily fish such as salmon, mackerel, herring, lake trout, sardines and albacore tuna, 2-3 times per week. Consider a supplement if you don’t eat fish.

Omega-3 fatty acids reduce inflammation and help white blood cells fight off infection and disease.

Is there more we can do? There’s always more. This is a great start.

Focus on what you CAN control. Most of us can control what we eat.

To your health,
Carol

“The ability to keep doing what you love doing is so fragile.”—Dr. John Berardi