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carol@inkwellcoaching.com

Crown Point, IN

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March 23, 2023

The Truth About Green Bell Peppers

Green bell peppers are not a favorite of mine. In fact, when I order veggie skillets, I usually request that they be omitted. I find them to be bitter

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Food, Health
March 16, 2023

Care for an Exercise Snack?

The terminology “exercise snack” is rather intriguing. I wanted one before I knew what it was. Would it be coated with dark chocolate? Is it low i

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Health
March 9, 2023

Decrease Your Stress and Enjoy a Muffin

Let’s start with the muffin. Last week I wrote about the health benefits of eating wild blueberries. Saturday morning, I decided that I had to have

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Food, Health
March 4, 2023

Plant-Based Wild Blueberry Muffins

Plant-Based Wild Blueberry Muffins These muffins are dairy-free, gluten-free and egg-free. The texture is different than mainstay blueberry muffins. I

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Breakfast, Recipes
March 2, 2023

Tiny Berry Packs a Powerful Punch

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and

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Food, Health, Personal Development
February 23, 2023

Debate on the Dirty Dozen

“Should I spend my money on organic fruits and vegetables?” “Is organic produce superior nutritionally?” “Does it really matter?” I hear t

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Food, Health
February 16, 2023

Choosing a Tasty Pineapple

In the past week, a discussion came up about pineapple. How do you choose a tasty one? Well, for those inquiring minds, here you go.  How to choose a

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Blog, Family, Health, Personal Development
February 8, 2023

Happy Birth Month

You’re probably thinking that I just celebrated my birth month. And I did. One year ago. Already. How quickly the years go by.  I recently read No

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Family, Friendship, Health, Personal Development
February 2, 2023

Colorful Cauliflower and Fresher Berries

Interesting what shows up in conversation when a bunch of friends gather. Most recently, this is what happened. “So, have you ever wondered how caul

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Food, Health
January 25, 2023

5 Ways to Stop Playing the Comparison Game

We all do it. As human beings, it’s part of our nature. We compare for points of reference. But we don’t have to play the game anymore. If you fin

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Health, Personal Development

Tiny Berry Packs a Powerful Punch

March 2, 2023
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Food, Health, Personal Development

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and most delicious foods on the planet.

While cultivated blueberries that we find locally in stores or pick here in the Midwest are good, wild blueberries have 2X the antioxidants, 33% more anthocyanins (the deep pigment) and 72% more fiber. What this means for us is even greater health benefits, such as:

  • Improved brain and heart health
  • Healthy blood sugar levels due to low glycemic index
  • Promotes gut health
  • Overall wellness

These berries have naturally grown in abundance in Maine and Eastern Canada for thousands of years. 

They can only be harvested one time a year – in August & September. Therefore, most of the fruit is frozen, dried, juiced or powdered to ensure year-round availability.

Wyman’s freezes the berries within 24 hours of harvesting to maintain peak freshness and nutrition. I’ve seen them at Costco and other local groceries near the other frozen fruits.

I also noticed that you could order them directly from the Wyman website.

They come washed and ready to eat. I love adding them to my smoothies.

And our cells love the benefits of that beautiful purple color!

Enjoy them in baked goods, pancakes, pour milk over frozen berries or make sorbet (I’m going to do this soon).

I also saw a suggestion to put them on top of a baked sweet potato. Hmmm. Guess we shouldn’t knock it until we’ve tried it.

Apparently, the tartness of the berries compliments the sweetness of the potato.

I’ll let you know if I try it. I doubt I’ll get Mr. Non-Compliant on board. He’d be all in for a wild blueberry donut—but only if it’s AMAZING.

Be a Lifelong Learner

I’ve recently had the privilege of speaking to some local groups. There is an abundance of health topics that make for interesting, interactive seminars.

While preparing for my seminars and during the presentations, I always learn something new.

No two seminars are ever the same because the audience and questions are different.

Everyone benefits and we have fun.

 If you know of a group or business looking for a speaker, please keep me in mind. 

Curious about a topic or hobby? Have the desire to learn a new language or how to play an instrument? Ever dream of taking singing lessons or a yoga class?

My challenge for you is to listen to an audio or read a book on the topic, take the lessons, sign up for a class.

It’s never too late to learn something new.

Be a lifelong learner.

There is one downside. The more we learn, the more we realize we don’t know.

Much love to you,
Health Coach Carol

“A commitment to lifelong learning is a natural expression of the practice of living consciously.” — Nathaniel Branden

Debate on the Dirty Dozen

February 23, 2023
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Food, Health

“Should I spend my money on organic fruits and vegetables?”

“Is organic produce superior nutritionally?”

“Does it really matter?”

I hear these questions frequently. My response was typically, “Check out the Environmental Working Group’s (EWG) ‘Dirty Dozen’ and ‘Clean Fifteen,’ and use that as a guide.” 

 Now I’m not so sure.

I’ve read several articles that discredit the methods that lead to their lists. One such article cited that a toxicologist did an investigation and discovered:

  • The methodology used by the EWG to rank the fruits and vegetables with respect to pesticide risks lacks scientific credibility
  • Exposure to the most commonly detected pesticides on the “dirty dozen” fruits and vegetables poses negligible risks to consumers
  • Substituting organic forms of the “dirty dozen” foods for conventional forms does not reduce consumer risks

The Alliance for Food and Farming (AFF) is a non-profit organization that represents organic and conventional farmers of fruits and vegetables and farms.

According to their testing tool, for example, an adult woman could eat 3,624 individual strawberries without worrying about potential pesticide exposure. Strawberries are historically on the “Dirty Dozen” list.

I love strawberries but there’s no way I could eat that many in one sitting.

I could go on; however, I’ll get right to the point.

Eat more fruits and vegetables for optimal health, either conventional or organic.

Do not be afraid.

Wash all your produce with plain running water, and if it’s a hearty fruit or vegetable, use your little produce scrubber.

Do what is best for you and your family. Please don’t avoid eating produce because it’s on a list. The benefits of eating more produce far outweigh any possible risks. 

If I learn more information that influences my thoughts on this topic, you’ll be the first to know.

Another Pineapple Tip

A friend of mine wrote me with another tip for choosing the tastiest pineapple. Pluck a leaf and if it comes out easily, the fruit is ripe.

My Report on Orange Cauliflower

A few weeks ago, I wrote about colored cauliflower. I had the courage to try an orange one, and…drum roll, please…It was sweeter than the white variety.

I roasted it with an assortment of other vegetables and enjoyed it. Even Mr. Non-Compliant gave it a thumbs up.

Next time I’ll try a purple one and see what happens.

It’s always good to add more variety to our diets, which is why I continually try to include fruits and vegetables that I don’t normally eat.

I challenge you to do the same.

Much love,
Health Coach Carol

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”— Doug Larson

Choosing a Tasty Pineapple

February 16, 2023
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Blog, Family, Health, Personal Development

In the past week, a discussion came up about pineapple.

How do you choose a tasty one? Well, for those inquiring minds, here you go. 

How to choose a tasty pineapple

  1. Look for a bit of yellow, which should be present at the eyes at the base of the fruit, but a green tint elsewhere is fine. The leaves should be a vibrant shade of green.
  2. Squeeze it. The body of the pineapple should not be soft. It should be firm and give slightly with pressure.
  3. Sniff near the stem. It should smell sweet. No scent means it’s not ripe. If it smells like vinegar or alcohol, put it down. It’s past its prime and you don’t want anything to do with it.
  4. The heavier, the better. As with melons, there’s more water so it’s juicy.
  5. I also read that if you store it upside down before you cut it, the sweet juice from the bottom which was connected to the plant, circulates throughout the pineapple.

I have been known to let a pineapple sit on my counter for a few too many days, allowing it to spoil. If you’re not ready to cut a ripe pineapple, put it in the fridge to help keep it from going bad.

If you have trouble cutting a pineapple, check out one of the videos on YouTube. It’s much easier than trying to explain it. Cutting a fresh pineapple is not hard once you know how to go about it.

It is definitely worth the effort.

Dealing with negativity

This was another topic that showed up in conversation: dealing with negative friends, co-workers and family.

I know, it’s quite a contrast from pineapple. It’s all real-life stuff that happens.

There are people on the planet who tend to have a negative attitude about everything—even happy news.

We all have a bad day (or week) on occasion. Negative folks can’t find relief—ever.

Nothing you say will help them see the light. When you are in their presence, you feel a drain on your energy.  

We must learn to set boundaries, love from a distance, let go of any guilt. Not easy to do.

If you have the option, only spend time with negative people when your positive emotional bank is full, and you feel confident. Limit the time spent with them so that you don’t take on their negativity. 

Be compassionate and kind, then move on. Remember that their unhappy state has nothing to do with you.

Surround yourself with positive people most of the time. When you find yourself in a mood that is unbecoming, take on an activity that helps improve your state.

Sometimes we simply need sleep, healthy food, and a dose of Seinfeld.

Sending you love,
Health Coach Carol

“Letting go doesn’t mean that you don’t care about someone anymore. It’s just realizing that the only person you really have control over is yourself.” – Deborah Reber

Happy Birth Month

February 8, 2023
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Family, Friendship, Health, Personal Development

You’re probably thinking that I just celebrated my birth month. And I did.

One year ago. Already.

How quickly the years go by. 

I recently read No Regrets: A Fable About Living Your 4th Quarter Intentionally by Allen Hunt and Matthew Kelly.

No Regrets is about a woman in her 4th quarter of life who comes to the stark realization that her ordinary life is simply not measuring up.

Something is missing.

She also realizes that it is not too late to make meaningful changes. But how?

The book provides a roadmap for how to make the most of the final season of life. It will inspire, move, and encourage you to become your best, no matter what quarter of life you are in.

It’s never too late, or too early, to make life assessments and change course.

In my 4th quarter, I feel a deeper sense of urgency to spend time doing what matters most and letting go of those things that matter least.

The key is determining what those things are—in both columns.

The Fourth Quarter of Your Life Workbook is a tool to assist with this. (Currently the workbook is on backorder and will begin shipping in about a month.)

 Now is the time to take on new challenges, study interesting topics, enrich relationships, say “No” to some things in order to say “Yes” to others.

Anytime is a good time to plan on having no regrets. Birthdays merely put it in your face. Life-changing events also tend to promote change.

All that being said, I am loving my birth month. Spending more time with family and friends makes me happy.

So does sharing my amazing coconut cake with a fellow birth month friend. 

I invite you to share in the delight of another year with me. I also invite you to review your “Yes” and “No” columns and shift your course if necessary.

Cheers to having no regrets.

And to savoring coconut birthday cake.

With gratitude and much love,
Health Coach Carol

“Will you still need me, will you still feed me, when I’m sixty-four?”—Paul McCartney

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