1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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July 29, 2021

Choose the Tastiest Cantaloupe, Every Time

I stumbled across some Tuscan-Style Extra Sweet Cantaloupes this week, and they certainly live up to their name. They are produced by Dulcinea Farms w

July 22, 2021

Mr. Corn Comes Home to Indiana

Here in Indiana, it’s corn season. The best and sweetest makes its appearance now through August. Along with the corn season came my cousin, Mr. Cor

July 15, 2021

Getting Creative with Blueberries

Welcome to blueberry season and all the deliciousness that comes with it. This fruit is very versatile, as it can be eaten fresh, frozen, added to a v

July 9, 2021

Quinoa Tabbouleh Salad

1 cup organic quinoa                                                                                2 cups...

July 7, 2021

What’s the Best Diet for You?

There are many options when it comes to eating: keto, paleo, vegan, low carb, intermittent fasting, and more. Which one is the best? I don’t endorse

July 1, 2021

A Simple Celebration Salad

Happy Independence Day and the kick-off to summer! Since there will probably be a few picnics and family gatherings happening at some point, I thought

June 24, 2021

Ever try butter on saltines?

I’d forgotten about this childhood treat until a friend of mine mentioned it. We’d gathered for an informal dinner, and the next thing I knew we w

June 17, 2021

Beware of the Buggy Bandit

This week, my client and I were enjoying a peaceful grocery shopping field trip at Whole Foods. We were in the produce department reviewing the list o

June 10, 2021

A Delicate Summer Surprise

Apricots are a hidden gem of a fruit. While the delicate little apricot is not even in the running of most popular fruits in the world, it has a speci

June 3, 2021

A Special Pasta Dish Just for You

I was fortunate to work with my friend, Chef Lynn and make this special recipe with her. She recreated it from her favorite dish at Popolano’s and l

Create More Time

When we think about time, it’s the one resource we will never get back.

We can earn more money, buy more things, and make new friends. Time? It is finite for us all.

And have you ever told yourself that you don’t have time to exercise, make healthy meals, clean house, etc?

I would bet money that we are all guilty of “not having enough time” to do something.  

In the book, “Can’t Hurt Me: Master Your Mind and Defy the Odds,” author David Goggins offers a list of challenges, one at the end of each chapter.

David Goggins is an unbelievable human being, and his book is an inspiration for living up to your greatest potential. NOTE: He is honest and raw. No sugar coating anything.

Since Lent (a period of 40 days that Christians observe from Ash Wednesday to Easter) began yesterday, I’ve decided that this is the perfect time to implement the challenge on scheduling.  

This is a 3-week challenge, so I figure I should be able to master this during the 6 weeks of Lent.

Here it is:

Week 1: Take notes on your daily routines and habits. How often are you on your phone or watching TV? How long do you take to eat and commute to work?

Week 2: Build a schedule to optimize your time. Use 15–30 minute block intervals. When you work, only focus on one thing at a time.

 Week 3: Your schedule should be optimized!

 End Goal: Stop wasting time. Maximize your effort in what you do every day without sacrificing sleep.

Sounds pretty simple. I already know that this will be a very revealing challenge, and I’m in.  

Would you like to join me? If you’re in this with me, I’d love to hear from you. Send me an email and let me know your plan.

What will you do with your newly created time? I’m excited to see what’s possible.

Whatever ways you choose to use the time between now and Easter, may it be time well lived. 

You’ll never see this Lent again.

Blessings and love,
Carol

 “Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.”
― David Goggins, “Can’t Hurt Me: Master Your Mind and Defy the Odds”

Busting the Willpower Myth

If I only had a nickel for the number of times I’ve heard, “I don’t have any willpower.”

Let that crazy belief go and let’s move on.

 Eating in a manner that is nutritionally sound a.k.a. eating less junk food, has very little to do with willpower and motivation.

 This game is really about your environment. When healthy foods are convenient and highly visible, you will eat them. When the foods that cause you to binge are not around, it’s tough to binge.  

Here’s an experiment for you to try. Think of it as getting a head start on your spring cleaning, preparing for Lent, taking a stand for better health—whatever works for you.

The Experiment: DO A KITCHEN MAKEOVER

 

Step 1: Make a list of RED, YELLOW, and GREEN light foods.

RED light foods are those that you’d best not have anywhere around. Criteria for these foods: you always overeat them, you don’t feel good after you eat them (in body AND mind), you are allergic/sensitive to them, they don’t help you achieve your health goals. These are typically processed foods.

 YELLOW light foods are the ones that you are moderate with when you’re eating out with others, yet when left alone, unattended…it’s not pretty.

GREEN light foods are great, nutritious, tasty, anytime foods that keep you on track. Eating these foods will definitely make you successful in achieving your goals. These are typically whole foods.

 

Step 2: Clean out anywhere you store food.

 Unload the RED light foods. Toss them or give to a food pantry (if in date and non-perishable).

YELLOW foods may be totally removed, kept in smaller quantities, or somewhat hidden in a very inconvenient place. For example, if you love your homemade trail mix, yet have a tough time stopping at a handful or two when no one is looking, portion it out in small containers and make the rule that you only get ONE container.

Shop for your GREEN light foods. Buy enough for only a few days so they stay fresh, since most of these are in the produce section. Store them in easy to see and reach areas, and have them ready to eat when the hunger monster strikes.

 

Step 3: Take notes.

When you crave a RED or YELLOW food, what happens? Do you go for a GREEN food instead, or do you make a trip to the grocery? Or do you have a glass of water and realize you don’t need to eat anything at all because it’s too much work and you’re not even really hungry?  

Simply notice.

The bottom line is that your environment makes it harder—or easier—to make healthy choices. Always remember this: If a food is in your house, you or someone you love, is eventually going to eat it.

When you remove the foods that notoriously bring you down, this game becomes much easier to win.

Oh, and if you live with other people, like your family, let them know what you’re doing and why. If there are RED light foods they MUST have, make them hide them. You could also eliminate only a few at a time.

Feeling overwhelmed with anything that has to do with food, life, and you? Email me and we’ll find that first step to help you reach your goals!

Much love,
Carol

“Simple is sustainable.”

In Celebration of the Birth Month

I love this time of year, because I get to celebrate my birth month.

While some shy away from birthdays, let alone birth months, I embrace it. The age is merely a number, and matters not.

The good stuff: family came to visit as a surprise, a beautiful bouquet of flowers showed up at my door, a gluten-free cake was baked to my specifications, and we enjoyed dinner at a favorite restaurant.

AND, when my friends realize they missed the day, they’re not late with their wishes, since I celebrate for a solid month.

That being said, Sunday was merely the kick-off to my birth month event. 

Birth months give me plenty of time for reflection. I can look in the rearview mirror and realize all the opportunities that showed up and feel immense gratitude.

Of course, there are always those learning experiences that I refer to as “falling upward.” These are the events we would never voluntarily sign up for, yet they transform us into better human beings.

By the way, I highly recommend the book by the same name, “Falling Upward,” by Richard Rohr. Perhaps it’s time for me to read it again.

A month gives me plenty of time to accept celebratory breakfast/lunch invitations and thoroughly enjoy each one. Why rush? I can only eat so much in a day.

It’s also a great opportunity to determine what life changes I need to make. What stays, what disappears, and what new challenges shall I take on? This is important.

While many people reflect with each new calendar year, I find that this time feels more personal.

This is my year of possibility. As I map out what the next 12 months could look like, what I’ve experienced is that the year typically turns out more amazing than I ever dreamed.

And, there’s the “falling upward” stuff.

Thank you for reading my weekly blog posts. You tell me they make a difference in your life. My plan is to continue writing these, as they made the “stay” list.

I appreciate all your birthday greetings, whether on Facebook, in person, or otherwise. You are making my month even more special!

My birth month request: please pass my weekly blogs on to others who could use a bit of loving inspiration. It’s important that I reach as many people as possible with the birth months I have yet to celebrate. 

With love and gratitude,
Carol

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”—Maya Angelou

Stop Trying

In the past week, I’ve heard about lots of folks trying to do lots of good things.

“I’m going to try to get back to the gym tomorrow.”

“I’m really trying to stick to this new diet.”

“This time, I’m trying really hard to change my habits.”

Even I admit to saying something like, “I’ll try to get to the grocery today.”

TRY (verb use): make an attempt or effort to do something.

Let’s be honest here; when we TRY to do something, we give ourselves the loophole to NOT get whatever it is done. We have an out.

As a kid, I recall one instance when “try” seemed really appropriate. Maybe you heard this when you were a kid too, and maybe you’ve said it to a youngster, or oldster. “Before we get in the car, you should try to go to the bathroom.”

That works. Just try.

In so many other instances, we must stop trying. It holds us back. We must simply DO. 

DO: perform, accomplish, achieve, complete, finish, implement.

Practice saying the words out loud, about something you’d like to see happen in your life. See which version feels stronger and has the most positive impact on your psyche.

Here’s an example:

“I’m going to try to not eat snacks after dinner.” OR “After dinner, I’m done eating for the day.”

Speak the intention. Which version do you think is more likely to create the desired result?

Our words have great power, and it’s important to choose them wisely.

“Do. Or do not. There is no try.”– The Empire Strikes Back  

If any of you are Star Wars fans, you’ll recognize this as Yoda’s most memorable quote. This is a line from the X-wing sequence on Dagobah, and the last instructions the Jedi Master gives Luke before he attempts to raise his fighter from the swamp. Yoda had consistently tried to teach Luke to focus on the present, and essentially, to grow up. In this moment, with these words, he makes it clear.  

This is our reminder to commit oneself to something completely, win or lose.

Be bold. Go do, and stop trying.

Cheers to you,
Carol

“Do. Or do not. There is no try.”—Yoda, The Empire Strikes Back