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carol@inkwellcoaching.com

Crown Point, IN

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July 9, 2025

The Dog Days of Summer

How often I’ve heard this phrase, yet never knew that Dog Days were official. Turns out, the Dog Days of Summer run from July 3 to August 11. This t

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Food, Fun, Health
July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

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Food, Health
June 26, 2025

Hot Weather, Cool Tips

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!” Since I couldn’t decide on one topic, thought I&

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Food, Health
June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

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Food, Fun, Personal Development
June 18, 2025

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

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Recipes, Salads
June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

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Health
June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

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Blog
May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

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Health, Hope, Personal Development
May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

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Family, Food, Fun, Health
May 18, 2025

Simple Cucumber-Tomato Salad with Lemon-Herb Dressing

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Salads

Diverse Protein Sources for a Healthier You

May 2, 2024
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Food, Health

Last week I covered the topic of how much protein we need in a day and dispelled the idea that protein causes kidney damage. In case you missed it, here’s a link to that blog post:

Is Too Much Protein Dangerous?

Why is protein important and what are the various sources of this necessary macronutrient?

Protein serves as the building block for the human body. It is vital for the repair and growth of tissues, the production of enzymes and hormones, and maintaining muscle mass.

Proteins are made up of amino acids, some of which are essential because the body cannot produce them on its own. Thus, including various protein sources in your diet is not just beneficial but necessary for overall health.

Adequate protein intake helps in muscle repair and growth, especially important for those engaged in regular physical activities. Furthermore, protein plays a crucial role in weight management by promoting satiety and reducing overall calorie intake. 

Animal-Based Protein Sources

  • Eggs: Often referred to as a “complete protein,” eggs contain all nine essential amino acids. They are also one of the most versatile food items in the culinary world, easily incorporated into various meals.
  • Dairy Products: Greek yogurt and cottage cheese are excellent dairy-based protein sources. They are also rich in calcium and probiotics (cottage cheese brands that state “live cultures”), which aid in digestive health.
  • Meat and Poultry: Lean meats like chicken, turkey, and lean cuts of beef and pork (NOT hot dogs, bacon, sausage– you get the idea), are excellent sources of high-quality protein. They are also rich in important minerals like iron and zinc.
  • Fish: Oily fish such as salmon and tuna are not only good protein sources but also provide omega-3 fatty acids, which are beneficial for heart health. Choose wild-caught varieties. 

Plant-Based Protein Sources

  • Legumes: Beans, lentils, and chickpeas are not only high in protein but also fiber, which helps in digestion and prolonged satiety.
  • Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are not only protein-rich but also contain healthy fats and fibers, making them an ideal snack for sustained energy release.
  • Whole Grains: Grains like quinoa, oats, and barley provide a significant amount of protein and are also excellent sources of fiber and other nutrients.
  • Soy Products: Minimally processed soy foods like tofu, tempeh, and edamame are staple protein sources in vegetarian and vegan diets. They are adaptable in various recipes, from stir-fries to salads.

Protein-Packed Breakfast Ideas

  • Smoothies: Protein smoothies made with Greek yogurt or a plant-based protein powder.
  • Omelets: Vegetable-stuffed omelets with a sprinkle of cheese or tofu.
  • Overnight Oats: Prepare them with chia seeds and nuts for added protein.

Protein-Enhanced Snacks

  • Homemade Trail Mix: Combine nuts, seeds, and a bit of dark chocolate.
  • Hummus and Veggies: Pair homemade or store-bought hummus with crunchy vegetables.
  • Protein Bars: Make your own protein bars using nuts, protein powder and oats. 

Whether through animal or plant sources, ensuring diverse and adequate protein intake can lead to a healthier life. It’s not just about quantity but also the quality and variety of protein that contributes to a balanced and nutritious diet.

Many of you have asked if it’s okay to pass along these blog posts to friends and family. By all means, YES! My intent is to share the best and most current information I can find with as many of you as possible.

Thanks for reading and sharing.

Much love,
Health Coach Carol

“I think proteins are really good for your brain. And your brain is where comedy comes from.” — Carrie Brownstein

Is Too Much Protein Dangerous?

April 25, 2024
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Food, Health

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 “questionable” things.

Plus, the late 1990s ushered in the rise of high-protein diets for weight loss—an approach many health experts then labeled as “unsafe.”

Over the years, much of the handwringing about protein has faded. (And some of those same experts now advise people to “eat more protein.”)

But one claim just won’t seem to die: “Protein is bad for your kidneys.”   

Spoiler: It’s a myth.

Here’s why: The concern about high protein and kidneys began because doctors tell people with poorly functioning kidneys—usually from pre-existing kidney disease—to eat a low-protein diet.

But…

There’s a big difference between avoiding protein because your kidneys are already damaged versus protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea.

Doctors would probably tell you not to do that. But does jogging cause legs to break? No.

Same with protein and kidneys.

Eating more protein does increase how much your kidneys must work, just like jogging increases how much your legs must work.

But protein hasn’t been shown to cause kidney damage—again, just like jogging isn’t going to suddenly snap your leg like a breadstick.

How Much Protein Do You REALLY Need?

For the average person eating a standard diet, protein deficiency isn’t a concern.

However, “not deficient” doesn’t mean optimal.

It just means getting enough protein to maintain function and prevent malnutrition.

👉🏽For sedentary, generally healthy adults, about 0.4 g per pound is enough to cover basic daily requirements. (That’s about 60 grams for a 150-pound person.)

But because protein is involved in so many essential processes, protein needs can go up if you’re:

🏋🏻‍♀️Training hard frequently or have a heavy physical job
🤒Injured, sick, or recovering from surgery
👴🏻Older (because protein digestion tends to reduce with age, so you need more to meet requirements)
💪🏽Trying to lose body fat but still maintain muscle (or you’re trying to maximize muscle)

If you fall into these groups, research shows you want to shoot for around 0.7-1.0 g per pound. (That’s about 105-150 grams for a 150-pound person.)

That’s a bit complicated. So…

Don’t worry about the numbers.

Instead, just shoot for 1-2 palm-sized portions of protein at each meal. Typically, 1 palm-sized portion for women, 2 palm-sized portions for men.

One palm-sized portion has about 20-30 grams of protein.  An open human hand with a light skin tone, shown palm up next to a grilled chicken breast approximately the same size. The background is plain to emphasize the comparison between the hand and the chicken piece, focusing on the size. The image should be realistic, with a clear view of the hand and chicken on a neutral colored surface.

Of course, if you’re not even close to that now, you’ll probably find it difficult to get there overnight.

So, start from wherever you are, and try to eat just a little bit more.

For example, if you only have 1 palm-sized portion of protein a day, try to have 2.

Or if, like many people, you typically get most of your protein at dinner, can you focus on adding a palm to your breakfast and/or lunch?

Try it for 2 weeks, and if it’s working for you—that is, you enjoy it, you’re moving you closer to your goals, and it’s not disrupting your life—build on your success.

That’s how you make lasting progress.

If reaching your goals continues to be a struggle, we need to talk. Email me today to set up a time to discover the plan that will work best for you!

Much love,
Health Coach Carol

“Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied.”—Mark Hyman

The #1 Nutrition Principle

April 18, 2024
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Food, Health, In the Garden

“Red wine is better than white wine!”

“Kale is better than spinach!”

“GRAINS ARE EVIL!!”

Ever feel like good nutrition is just too complicated?

If you’re really confused on what to eat to lose weight and/or live healthier, try this ONE habit:

Eat mostly (or at least more) minimally processed foods.

Most people would define this as choosing foods close to how they’re found in nature. Whole foods—sweet potatoes, broccoli, chicken, an apple—are a great example of this. Think of foods that you can grow in your garden. 

Why?

Reason #1: The greater the degree of processing, the more likely a food has:

👉Lost nutrition (fiber, essential fatty acids, vitamins, minerals, other nutrients)

👉Gained additives (sugar and/or refined starch, unhealthy fats, sodium, preservatives, fillers)

Reason #2: Diets rich in minimally processed foods are linked to lower rates of heart disease, cancer, depression and type 2 diabetes.

Reason #3: Because minimally processed foods also tend to be richer in fiber and protein, and lower in calories per volume, these foods make it easier for you to manage your calorie intake.

Minimally processed foods are more nutritious, improve health outcomes, and help you regulate your appetite.

There’s just one caveat:

It’s REALLY hard to eat ONLY whole foods.

Imagine a scale for food, from the least to the most processed. It’s not just black and white; foods aren’t simply ‘completely artificial’ or ‘straight from the earth or animal’.

Most are somewhere in between.

This is why your favorite health coach encourages minimally processed foods versus only limiting yourself to whole foods.

Look at the foods you’re currently eating, and just try to move along the scale, choosing foods that are slightly less processed than what you’d usually eat.

Plus, some processed foods are awesome.

Grass-fed whey or vegan protein powder.

Tinned fish.

Those little emergency to-go packets of nut butter you keep in your glove compartment. (Snack attacks are REAL.)

I keep single serving bags of Skinny Pop popcorn in my car.

By the way, cooking, chopping and blending are all forms of processing.

So, it’s not that processing is “bad.”

It’s just that ultra-processed foods—star-shaped cereal puffs, electric blue energy drinks, and pretty much anything that’s shelf-stable for over a year—are usually specifically engineered to make these foods too delicious, and thus easy to overeat.

GoMacro Macrobars

I recently came across these bars—yes, they’re a processed food and contain some sugar. However, as emergency snack bars go, these are pretty clean. They’re Gluten-free, non-GMO, organic, vegan, soy-free, Kosher. 

The regular size bars have 11 grams of protein, and the minis have 4 grams of protein.

It’s a better option than hitting a drive-thru and will satisfy your snack attack.

Pre-gardening Update

Clearing my vegetable garden of debris is taking me days and days and days…

A word of caution: Beware of plants that spread. I’m trying to dig up every speck of peppermint that found its way into the dirt.

Dill, spearmint and Lily of the Valley are a few more invasive plants that you may regret growing in your garden.

Wishing you a beautiful week.

Much love,
Health Coach Carol

“Spend time with your food; every minute of your meal should be happy. Not many people have the time and the opportunity to sit down and enjoy a meal like that. We are very fortunate.” ― Thich Nhat Hanh

Angelos Update and Green Thumb Time

April 11, 2024
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Food, Fun, Health, In the Garden

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 to various fruits and vegetables. I listed the health benefits of the produce of the week along with interesting ways to prepare it.

Produce baby, Angelos, recently celebrated his 3rd birthday. 

Believe it.

I recall that last year at his birthday party, a little girl was after him and he reluctantly left his food to go play.

This year, I had a tough time getting a picture with him because he was busy chasing the girls. Older girls, by the way.

Good luck with that, mom and dad.

What a difference a year makes.

Angelos is dealing with the potty-training ordeal, is constantly on the move, and always wants to get his little tools and help his daddy with whatever he’s working on.

He loves fruits, vegetables and fish, but will only eat beef when he’s dining with his uncle, not his aunt.

Interesting.

I’ve also had sources inform me (I have spies everywhere) that he’s fond of McDonald’s French fries. When his daddy tells him that they’re all gone, he asks to see the box to make sure it really is empty.

For the record, I have had no part in encouraging the French fry habit. I’m hopeful that he’ll one day outgrow it.

Angelos will learn more about fruits and vegetables since I gave him a color sorting play food set for his birthday. I looked for the set with the least number of fake donuts, hot dogs and French fries.

He’s come a long way since he was the size of an avocado.

Happy 3rd Birthday, Angelos!

Time to plan your garden

Although we are wise to not plant most annuals until May here in Northwest Indiana, it’s not too early to plan your garden.

Whether you have a small or large piece of land or a patio for pots, now is the time to figure out what you’d like to plant and prepare your area. 

Your Pre-Planting To Do List may include:

  • Clean up dead plants and debris.
  • Test your soil to determine pH and nutrient levels so that you know what materials to add.
  • Decide what you want to grow and where.
  • Clean and sharpen your garden tools.
  • If you like garden gloves (I do), do you need a new pair? I stock up at the Dollar Tree and I’m good for the season.
  • Some vegetables, such as peas, onions, spinach, and lettuce, can be planted in early spring as they can tolerate cooler temperatures. There are also a number of annuals that like cooler weather that you could plant in pots. Pansies are a favorite of mine.
  • If you have a pest problem, build a fence around your vegetable garden. For my tulips, I have found that a product called Animal Stopper is excellent. It’s a combination of essential oils and egg whites so it smells good, the bunnies hate it, and it works for 30 days even if it rains.

Anything you grow will be delicious and more fun to eat.

Growing our own food also helps us appreciate our farmers.

Much love,
Health Coach Carol

“Gardens and children need the same things – patience, love and someone who will never give up on them.” —Nicolette Sowder

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