1-219-765-8600

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

Even Mr. Non-Compliant Eats These

I discovered these crackers that are free of many ingredients that people may be sensitive to.

Made by Simple Mills, Organic Seed Flour Crackers are so good, even Mr. Non-Compliant (my hubby) finds them delicious and addictive.

They are gluten free, corn free, grain free, Paleo-friendly, and vegan.

Besides being tasty, the seed flour blend of sunflower, pumpkin, and flax, provides protein, fiber, and antioxidants.

These crackers make a healthy snack and go well with hummus or cheese.

This brand offers a variety of cookies, crackers, and mixes (muffin, brownie, pancake, etc.) made with simple, easy-to-pronounce, real, purposeful ingredients. 

Nothing artificial.

Part of their mission statement: “Clean, nutritious foods, for a greater life. It’s that simple.”

I’ve found Simple Mills products in local grocery stores, health food stores, Vitacost website, and the Simple Mills website.

It’s important to have healthy, tasty snacks available for those times when the snack monster appears. Being prepared is key.

My complaint: the box isn’t big enough. The crackers disappear quickly, especially when Mr. NC finds the box in the pantry.

Root Vegetables

‘Tis the season for root vegetables. Potatoes, carrots, beets, and onions, to name a few, are the stars of autumn.

They are delicious roasted, as well as in soups, stews, and as accompaniments to a variety of roasts. 

Mr. Non-Compliant is a fan of roasted root vegetables—with the exception of beets.

We have a deal. I won’t make him eat beets, and we both avoid cauliflower.

There are plenty of vegetables to choose from, and we don’t have to like them all.

If you’d like to learn more about root vegetables, here is the link to an article that I recently wrote for Get Healthy. You’ll find a simple recipe too. Root Vegetables

Sending love,
Health Coach Carol

Q. Why was Frosty standing in front of the carrots in the grocery store?
A. He was picking his nose.

Thanks for the laughter, Michelle.

Roasted Root Vegetables

(The following recipe was written for and published in the September 16, 2022 edition of Get Healthy, a publication of The Northwest Indiana Times.)

Ingredients

  • 2 pounds (or so) of various root vegetables, peeled or scrubbed and cut into 1-inch pieces. Carrots, potatoes/sweet potatoes, red onions, beets, turnips, whatever combination you like best, or try a “new” vegetable
  • 1 head garlic, cloves separated and peeled
  • Extra virgin olive oil
  • Kosher salt
  • Ground black pepper
  • Balsamic vinegar (optional)

Directions

Preheat oven to 400°F. Toss cut vegetables and garlic cloves in a bowl with a light coating of extra virgin olive oil and salt, and pepper to taste. Spread the vegetables in a single layer on a baking sheet or stoneware pan (my favorite) or two, depending on the amount of vegetables you have. Roast the vegetables until tender and golden brown, stirring occasionally, about 45 minutes to 1 hour. If desired, drizzle with extra virgin olive oil or balsamic vinegar for more flavor, before serving.

Veggies rooted in vitamins, antioxidants, fiber add punch to diet

(The following article was written for and published in the September 16,  2022 edition of Get Healthy, a publication of The Northwest Indiana Times.)

As we notice cooler nights and fall skies, our appetites shift to heartier meals. Soups and stews slowly work their way into our meal plans along with a variety of root vegetables. A change from the delicate greens of summer, these vegetables offer a variety of health benefits as they find their way into some of our favorite comfort foods.

A root vegetable is the underground, edible portion of a plant. Root vegetables include potatoes, carrots, beets, sweet potatoes, onions, shallots, radishes, daikons (white radish), turnips, jicama (Mexican turnip), yams, fennel, Jerusalem artichokes (sunchokes), rutabagas, parsnips and celeriac (celery root). Turmeric, garlic and ginger are also root vegetables. 

A good source of complex carbohydrates, antioxidants and nutrients, this vegetable group may even get the occasional nod from carb counters. Many people, including athletes, children, those needing to gain weight or those who are very active, often feel better when they include a moderate amount of these unprocessed carbohydrates in their diets. For those individuals who have trouble digesting various grains, root vegetables are an option and do not contain gluten. Because of their high fiber content, many of them are considered low-glycemic foods since their rate of absorption is relatively slow.

White potatoes (Russets, Yukons) are a favorite and give you more potassium than a banana or sweet potato, as well as antioxidants and manganese. To get the most nutrients from potatoes, eat the skins and do not deep fry them (sorry French fry lovers). One of my favorite ways to prepare potatoes: Scrub the skins and pat dry; coat with extra virgin olive oil and sprinkle with kosher salt; bake on a pan lined with parchment or on a baking stone, until tender. Serve with a drizzle of olive oil and/or plain Greek yogurt in place of sour cream. Garnish with parsley, chives or your favorite sautéed veggies.

Sweet potatoes are rich in beta-carotene. Beta-carotene, found in plants, is converted to vitamin A, then utilized in the body. Like white potatoes, sweet potatoes also contain vitamin C, antioxidants and a host of beneficial plant chemicals or phytochemicals. The more colorful the vegetable, the higher the phytochemicals. Red-fleshed or purple-fleshed potatoes contain phytochemicals comparable to Brussels sprouts, blueberries or spinach.

Carrots are another big winner in the beta-carotene department. They get their color from antioxidants known as carotenoids that protect eyes and skin. Eaten raw, they rank low on glycemic index (GI). GI is a bit higher for cooked carrots and highest for puréed. Dip raw carrots in hummus for a snack. They are delicious cooked in stir-fries, soups, stews and roasted as a side dish.

Onions are high in vitamin C, antioxidants and fiber. They are closely related to chives, garlic, scallions, shallots and leeks. Used to flavor a variety of cuisines, the taste can range from mild and sweet to strong and sharp, depending on the variety and season. Red and yellow onions are higher in antioxidants than white varieties. 

Beets seem to be gaining more attention due to their nitrite content. Nitrites naturally found in beets are easily used by the body to aid in muscle recovery, improve circulation, lower inflammation and increase physical performance. This is of particular benefit to athletes. Beets help detoxify the body and contain the highest amount of antioxidants. Broccoli and peppers, while not root vegetables, tie with beets in the antioxidant category.

Root vegetables may help with weight loss due to fiber content, which helps you feel full for a longer period of time. Compared to grains, many are lower in calories and less likely to cause a drastic spike in blood sugar when eaten with a balanced meal. Antioxidants help reduce inflammation, thereby reducing the risk of various diseases such as cancer, heart disease and dementia. These vegetables help curb carb and sweet cravings without lots of sugar often found in processed foods. A variety of roasted root vegetables makes a great anytime snack. Consider adding an extra root vegetable or two to your favorite soup or stew.

Roasted Root Vegetables

Ingredients

  • 2 pounds (or so) of various root vegetables, peeled or scrubbed and cut into 1-inch pieces. Carrots, potatoes/sweet potatoes, red onions, beets, turnips, whatever combination you like best, or try a “new” vegetable
  • 1 head garlic, cloves separated and peeled
  • Extra virgin olive oil
  • Kosher salt
  • Ground black pepper
  • Balsamic vinegar (optional)

Directions

Preheat oven to 400°F. Toss cut vegetables and garlic cloves in a bowl with a light coating of extra virgin olive oil and salt, and pepper to taste. Spread the vegetables in a single layer on a baking sheet or stoneware pan (my favorite) or two, depending on the amount of vegetables you have. Roast the vegetables until tender and golden brown, stirring occasionally, about 45 minutes to 1 hour. If desired, drizzle with extra virgin olive oil or balsamic vinegar for more flavor, before serving.

Food, Music, and Pumpkin Everything

If you recall, last week I suggested that you listen to classical music while enjoying your dinner. This week, I read an interesting article pertaining to music and food.

A recent study in the journal Appetite revealed that when people listen to any kind of music while eating—even up-tempo selections—they ate more slowly than when they ate in silence. 

Good to know.

Why is it important to eat slowly?

To review, it’s good to spend at least 15-20 minutes enjoying your meal. It takes that long for your stomach to get the signal from your brain that it’s being fed.

I admit, this is a challenge for me.

Practice focusing on your snack or meal, and really taste the food. Conversing with those you are sharing the meal with will help you eat slower. Set down your utensils between bites.

If you customarily eat in 5 minutes, slow down and eat for 6 minutes. Set a timer. Practice slowing down a little at a time until you master this.

Turn off the TV. Remove the distractions. Turn on your favorite music. Savor the flavors.

Eating slowly is one way to improve your health and your relationship with food without even changing WHAT you’re eating.

Pretty sneaky if you’re asking me.

The eat slowly tip goes hand-in-hand with the stop at 80% full tip. When you eat slowly, you are in tune to when you’re almost full, rather than eating until you’re full, then minutes later, too full.

Conscious eating rather than mindless eating.

Practice.

We can’t control much in our day. Most of us can control our eating patterns.

 

NOW You Can Celebrate Fall and Pumpkin Everything

Happy Fall! Time to get out your favorite sweaters, jeans, and cowgirl (or cowboy) boots. 

I may have to add some canned pumpkin to my protein smoothie to celebrate.

CAUTION: Beware of hundreds of calories, sugar and fat grams in those pumpkin coffee drinks that have lots of everything else and little coffee. If you’re interested in learning more about this topic, check out the article I wrote for Get Healthy last November.

https://inkwellcoaching.com/2022/09/21/a-lotta-latte/

 

Feeling Stuck?

Sometimes it seems as though we make a bit of progress with dropping the weight, the cholesterol, the blood sugar, and then, the holidays or stress or life happens, and we’re right back where we started.

Or we even lose ground.

It happens. It’s depressing. It’s hard.

You begin. Again.

The holiday season and accompanying festivities are rapidly approaching. What if you were ready to head into them with confidence, knowing that your weight and health would improve during that time frame?

What if you had a coach to support you when days get tough, and you want to give up? What if you had someone to help you figure out what to cook and eat, especially during busy, stress-filled days?

If you’re feeling stuck and you’re not sure how to even begin, we need to talk.

Now is your time. Today is your day. Seize it.

Happy pumpkin everything,
Health Coach Carol

 “Advice from a pumpkin: be well-rounded, get plenty of sunshine, give thanks for life’s bounty, have thick skin, keep growing, be outstanding in your field, think big.” — Unknown