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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

A Lotta Latte

(The following article was written for and published in the November 2021 issue of Get Healthy magazine, a publication of The Northwest Indiana Times.)

I was introduced to coffee at about the age of 4. My parents and I were visiting family in southern Indiana. Having gotten up quite early one morning, I went straight to the kitchen. My Uncle Lowell poured me a cup of coffee—black—and we proceeded to have conversation, mostly about how my mother would have a fit if she caught me drinking coffee. I doubt I really liked the taste. What I really liked was that I was getting away with being very adult. This was back in the day when the only options for flavoring coffee were with the addition of cream and/or sugar. Specialty coffee drinks now available in coffee and donut shops, drive-thru restaurants, as well as up-scale eateries, have added a new dimension to the coffee menu of old. Today’s numerous specialty coffees, as well as their lengthy names, may even be a bit intimidating to those of us who brew and drink our coffee at home.

Coffee drinkers have noted some health benefits such as increased energy (due to the caffeine), improved mood and physical performance. Coffee contains a high amount of disease-fighting antioxidants and may contribute to lowered risk of type 2 diabetes, dementia, Parkinson’s disease, Alzheimer’s, liver and colorectal cancers, as well as increased longevity. If you’re not a coffee drinker, not to worry, as there are numerous foods that offer similar benefits.

During this holiday season there may be more occasions to stop by your favorite coffee shop for a boost of much-needed energy or to socialize over coffee with friends. I thought this month would be an appropriate time to bring you the following information. Keep in mind that I am merely the messenger and have been known to occasionally enjoy a fancy coffee.

One cup of black coffee contains a negligible number of calories, anywhere from zero to five. The calories and fat begin to add up as you mix in sugar, cream, syrups, and other ingredients. Depending on the extravagance of your coffee drink, which ends up containing very little coffee, you would come out ahead nutritionally and calorie-wise if you enjoyed a meal instead. It’s easy to discount beverages when it comes to considering our total food intake for a day. Drinker beware.

For example, one shop offers a frozen 20-ounce butter caramel flavored drink with whole milk. The nutritional breakdown: 880 calories, 11 grams fat (7 saturated), 184 grams carbohydrates (175 grams are sugar), 11 grams protein. Surprisingly, you could have a bacon egg and cheese on a croissant, and a chocolate-frosted donut with sprinkles—and you’d come in at only 830 calories. This drink contains nearly 3 cups of cream and sweetened condensed milk. According to the American Heart Association, men should consume no more than 36 grams (9 teaspoons) of added sugar in a day. Women should consume no more than 25 grams (6 teaspoons).

Perhaps you very innocently order a small fancy coffee. After all, it’s small. Prepare for more shocking statistics. A small sugar cookie latte has 230 calories, 6 grams fat (3.5 saturated), and 35 grams sugar. Ingredients besides coffee include high-fructose corn syrup, four artificial colors, and “sugar cookie flavored swirl syrup.” Instead, you could have had a cup of coffee lightened with whole milk and a real sugar cookie for a mere 205 calories.

Even a small café mocha packs a whopping 340 calories, 11 grams fat (7 saturated), and 42 grams sugar. A sugar overdose, more artificial ingredients, and let’s be honest—no real health benefits from this cup of “coffee.” However, by choosing a small café au lait made with whole milk and an ounce of 70% or more dark chocolate, you’re doing something better for your health. You still get the energy boost from the caffeine plus the enjoyment of eating chocolate. Dark chocolate, like coffee, contains antioxidants and your calorie intake is under 200 with this pairing.

There are numerous fancy “coffee” drinks that have the capability of sabotaging your healthy eating plan and causing some unwanted pounds to sneak up on you. Would you prefer to eat your treat calories in the form of a couple Christmas cookies or enjoy them in a “coffee?” Some of these drinks would best be categorized as desserts, but don’t tell the coffee shops I told you. I enjoy meeting friends at a specialty coffee shop now and then and imbibing in my favorite coffee drink. Of course, this is after I eat a salad.

Did You Know?

DID YOU KNOW that September is Classical Music Month?

If classical isn’t your thing, keep in mind that if not for Bach, Mozart, and Beethoven, we’d not enjoy the music of Paul McCartney, Elvis, Elton John, and Hans Zimmer.

I typically listen to classical music when I write, since songs with words are a distraction.

Classical for Studying is one of my favorites. You may like to give it a try next time you have to focus on a project, and you can’t be tempted to sing along. 

At least this month anyway.

You may also discover that it helps reduce your stress level. It’s calming. Could be helpful for Self-Improvement Month—also in September. (See last week’s blog if you missed it.)

A piece that you may recognize is “Eine Kleine Nachtmusik” by W.A Mozart. Also known as “A Little Night Music” and “Serenade No. 13.”

A September activity: Play classical music in the background during dinner one evening. You might even like it. Choose Classical for Relaxation to help slow down your eating.

Speaking of Eating

DID YOU KNOW that sometimes migraines, headaches, anxiety, hives, rashes, acne, depression, digestive disturbances, brain fog, and much more can be caused be a food sensitivity?

The trick is determining WHAT food group could be guilty of causing trouble.

Of course, serious illness should be ruled out by a doctor. However, if there seems to be no organic cause, consider what you’re eating.

Common foods that people are sensitive to include cow’s milk, gluten, eggs, yeast, MSG, food colorings, preservatives, corn, soy, caffeine, alcohol, and fermented foods. 

And this list isn’t complete.

Add stress, lack of sleep, hormonal changes, environmental allergens such as fragrance and chemicals, and it’s tough to know where to begin.

If this is you or someone you love, I’d like to help. It may be simpler than you think.

We’ll begin the process of figuring out the puzzle together.

Sending you some classical love,
Health Coach Carol

“Where words fail, music speaks.”– Hans Christian Andersen

September Fun and a Harvest Moon

Contrary to several emails and notices I’ve received regarding the end of summer (NOT), the start of fall does not officially happen until 9:04 P.M. EDT on Thursday, September 22, 2022.

That is the date of the Autumnal Equinox and there are approximately equal hours of daylight and darkness.

Until then, and beyond, you have my permission to continue enjoying summer shenanigans. 

And you “pumpkin spice everything” people can just hold on a minute until later this month.

(Although I read that Starbucks is offering Pumpkin Spice Lattes as I write.)

September’s full moon, the Harvest Moon, reaches peak illumination on Saturday, September 10, at 5:58 A.M. EDT. The full Moon that happens nearest to the fall equinox (September 22 or 23) always takes on the name “Harvest Moon.”

Unlike other full Moons, this full Moon rises at nearly the same time—around sunset—for several evenings in a row, giving farmers several extra evenings of moonlight and allowing them to finish their harvests before the frosts of fall arrive.

It’s Apple Time in Indiana

September begins apple harvesting season in Indiana. This gives the pumpkin lovers something else to focus on until October.

Of course, we can usually find apples year-round as they are shipped here from other states. Apples are one of the fruits that can be high in pesticides, so organic are best whenever possible.

My favorite is Honeycrisp, grown in Michigan, Minnesota, New England, Wisconsin, California, and Washington State. These apples are known for their “sweet and subtly tart, tangy flavor with subtle fruity nuances.” They are good for baking as well as eating.

Apples are best stored in the refrigerator, in your fruit drawer if you have one.

More tasty apples for eating raw: Braeburn, Macoun, Cortland, Fuji, Granny Smith, Jonagold, and any others that you find appealing.

Those good for baking are Granny Smith, Braeburn, Cortland, Jonagold, Pink Lady. They hold their shape and don’t turn to mush.

Toss apples into your Greek yogurt, salads, oatmeal, muffins. Slather them with nut butter or serve with your favorite cheeses.

September is Self-Improvement Month

We all have some area of our life that could use a bit of improvement—or lots of improvement.

This is a good time to reflect on something you’d like to do more of or be better at. Rather than waiting until January, you can begin today.

Perhaps you’d like to read more books, take music lessons, increase your exercise, volunteer, focus on gratitude, spend less at Starbucks, get more sleep, cut back on social media, clean out your fridge, donate clothes you don’t wear, drink less alcohol, plan your next vacation and start saving for it, have lunch with friends, eat less fast food.

If figuring out how to eat, move, and live healthier is on your list, let’s talk. I’d love to help you envision what’s possible so that you’re well ahead of the game come January 2023.

Wishing you a sensational September,
Health Coach Carol

“And suddenly, you just know it’s time to start something new and trust the magic of beginnings.” — Meister Eckhart

Acai What?

Acai. Pronounced ah-sigh-ee, this berry comes from palm trees located along the riverbanks of the Brazilian Amazon Rainforest.

If you figured that acai berries are healthy, since I’m writing about them, you are correct.

They’re bluish-purple, similar in size and shape to large blueberries, yet they contain more antioxidants than other berries.

Fruits and vegetables high in antioxidants have the potential to prevent heart disease, diabetes, and various conditions related to the aging process.

I’ve seen acai berries in the candy aisle coated with dark chocolate, and I may have even tried a few at one time. As I recall, they were pretty tasty…

I digress.

Acai berries contain healthy omega fats—like we find in fish oil, avocados, and olive oil.

They have a slightly bitter taste, similar to blackberries. 

I found Sambazon Acai Superfruit Packs in the frozen food section that are perfect for making smoothies. They come 4 packets to a package. Each packet contains 10 grams of protein.

Yesterday’s smoothie contained one frozen acai packet, oat milk, one-half of a frozen banana, a handful of cilantro, another scoop each of protein and collagen powder, about a teaspoonful of monk fruit, and a couple ice cubes.

It tasted like a very berry shake, with a hint of cilantro. Kind of weird with the cilantro, but I really am trying to like it.

If you missed the cilantro blog post, explaining why it is so good for us, here’s the link: https://inkwellcoaching.com/2022/08/11/an-herb-that-helps-reduce-anxiety-induce-sleep-and-more/

When you’re feeling adventurous, give the acai superfruit packs a whirl. If you like berries, you’ll enjoy including them in your breakfast/snack rotations.

I Need Your Help!

Each year from pre-Thanksgiving to Christmas, there are Holiday guide inserts in our local newspaper.

These guides have a variety of topics written by a number of contributing editors, including yours truly. I, obviously, write articles relating to food, health and how to not gain 10 or 20 pounds in this time frame.

I have one article a week for 6 weeks. Since this is my 5th year of writing them, I’ve covered many typical holiday food issues, such as how to eat smart and not gain weight, how to handle food sensitivities when serving guests, what to do with all those Christmas cookies that are screaming at you to eat them, etc.

What would YOU like to know if you were reading these holiday guides? 

If you have a topic that you think may be of interest, PLEASE email me your idea. I may have already written about it, however there may be another angle I could address, or it may spark a new thought that I could expand upon.

 Thanks in advance for your help! I appreciate all of you who take the time to read my blogs, whether it’s weekly, or once in a blue moon, when you have a couple extra minutes.

Oh, and thanks for sharing them with the people you love. Most of my clients come by way of referrals.

With gratitude, love, and a little acai,
Health Coach Carol

 “September days have the warmth of summer in their briefer hours, but in their lengthening evenings a prophetic breath of autumn.”― Rowland E. Robinson