1-219-765-8600

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

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

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&

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

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

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

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

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

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

Trim the Tree, Savor the Season, Eat Green Beans

It’s an interesting holiday season.

Perhaps part of the reason is because we are experiencing the shortest Advent possible. The latest that the First Sunday of Advent can fall is December 3rd.

That’s what happened.

If you feel as though you have less time to prepare for Christmas than you did last year, it’s because you really do have less time to prepare for Christmas. 

As is usually the case, some are finished decorating, sending cards, shopping, baking, etc. (If this is you, congratulations!)

And then there are the rest of us.

I’ve heard from some of you that it doesn’t even “feel” like Christmas or Hanukkah.

Many of us are trying to finish (or begin) decorating, bake that first Christmas cookie or buy a few gifts.

Some are missing loved ones.

Here’s Health Coach Carol’s idea:

Today, if you’re feeling a bit “off” your holiday spirit game, think about one thing you can do that would make you happy—or at least put a big smile on your face. Do that thing.

It may not have anything to do with the holidays, or maybe you’ll watch “It’s a Wonderful Life” and hang stockings for Santa to fill.

Or maybe you’ll make some green beans.

If you choose that last option, here’s a tasty and simple recipe for you to try. I made it for Thanksgiving and will make it for our Christmas dinner too.

My family gives it a “thumbs up.” Yes, even Mr. Non-Compliant eats these green beans happily.

Hope this recipe will at least make you smile.

Bon appétit!
Health Coach Carol

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced 
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

 

  “Remember, George: no man is a failure who has friends.”—Clarence the Angel

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced   
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

Turning Down the Dial on Stress

Stress management often involves trying to eliminate stressors.

John McEnroe, the famous tennis player, often smashed his racket when a match wasn’t going his way.

Somebody should have told Mr. McEnroe that it wasn’t the tennis racket that was the actual stressor.

A healthy lifestyle coach would argue that sometimes, enhancing your recovery is just as vital as reducing stress. 

Recovery involves regaining and restoring what’s been lost, leading you back to a state of well-being, health and performance. This sounds ideal, but the challenge arises when you feel too swamped to add even beneficial activities to your routine.

Like during the month of December, perhaps?

If you’re feeling as though your calendar blew up when you took your last bite of turkey, I’m right there with you.

This is where the “dial method” becomes useful.

Instead of an on-off switch approach to stress management, think of it as a dial. Imagine a continuum of stress recovery, ranging from a few minutes of restorative activities to dedicating substantial time to relaxation and self-care.

Picture a dial with levels 1 through 10, where Level 1 might be spending five minutes with your pet, Level 6 might be 15 minutes in Nature daily and Level 10 could involve creating a lifestyle centered around relaxation and mindfulness.

This method, recommended by health coaches, emphasizes gradual improvements in your recovery and stress management practices.

To apply this concept, first assess your baseline. Are you starting at a low level, perhaps a 1 or 2, in your recovery practices? Acknowledge this without judgment—it’s simply your starting point.

What does just a little bit better look like?

You might try:

  • Incorporating five minutes of journaling into your nightly routine.
  • Committing to a 10-minute morning walk three times a week for sunlight and fresh air.
  • Practicing one minute of deep breathing daily.

By gradually dialing up your recovery activities, you can more effectively manage stress.

This approach acknowledges that while removing stressors is important, building resilience through recovery is equally vital.

As you embark on this journey towards managing stress better, remember that “Level 10” is more of an ideal than a realistic goal for many. That, however, is exactly the point.

The beauty of this approach lies in the numerous levels in between, offering a range of options that you can tailor to suit your needs.

These levels are not set in stone but are flexible guidelines to inspire your personal wellness journey.

For those who find themselves particularly overwhelmed, it’s worth noting that sometimes the most opportune moment to start a new stress management practice is precisely when your schedule seems too full.

It might sound counterintuitive, but integrating small, manageable practices into your busiest days can set a foundation that feels effortless to maintain, or even enhance, when life eventually slows down. 

And, if life continues at a relentless pace, adopting these practices sooner rather than later ensures you’re not postponing essential self-care while waiting for a mythical “perfect time.”

The goal is to start where you are, with what you have, and gradually build a more resilient, peaceful lifestyle, one step at a time.

 And if you feel stuck on the low end of your recovery dial, email me and we’ll create a stress management practice tailored to your needs.

Calm and Christmas Cookies,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”—Donald Westlake

Making Your Holidays Healthier and Happier

The holiday season, spanning from Thanksgiving to New Year’s, is often synonymous with joy and celebration…stress, anxiety and perhaps a bit of weight gain. Balancing holiday indulgence with healthy habits is key to enjoying this festive time without compromising your well-being. Here are some tips from your favorite health coach to help you navigate the coming weeks. Try incorporating a couple of them (or more, if it feels manageable) into your holiday routine for a healthier and happier transition into 2024. 

Mindful Celebrations
The cornerstone of a healthy holiday is mindful eating. The array of tempting dishes and desserts can often lead to overindulgence. Practicing mindfulness involves savoring each bite and being aware of your body’s signals of fullness. Instead of grazing mindlessly, choose your favorite dishes and enjoy them in moderation. This also applies to alcoholic beverages and sugary drinks.

Portion Control: Your Secret Weapon
A practical tip for managing portions is to use smaller plates during holiday feasts. This naturally limits the amount of food you can take, helping to control calorie intake without feeling deprived.

Hydration: More Than Just Water
Staying hydrated is crucial, but it’s not just about water. Herbal teas can be a great way to keep warm and hydrated without adding calories. They can also be a soothing way to manage holiday stress.

Physical Activity: Every Bit Counts
Incorporating physical activity into your holiday routine can be a game-changer. It doesn’t have to be a rigorous gym session. According to healthy lifestyle coaches, a family walk, dance-off with kids or yoga session are all beneficial. These activities burn calories and help reduce stress.

Consistent Meals: Your Daily Anchor
Maintaining regular mealtimes can prevent overeating during big holiday dinners. Skipping meals often leads to overeating later. Regular, balanced meals can stabilize your metabolism and energy levels.

Healthy Recipe Tweaks
Get creative with holiday cooking by making healthy substitutions in traditional recipes. Use whole grains, reduce sugar or try plant-based alternatives. These small changes as advised in nutrition coaching programs can make a big difference in the nutritional value of your meals without sacrificing taste.

Sleep: Don’t Compromise
Never underestimate the power of a good night’s sleep, especially during the hustle and bustle of the holidays. Adequate sleep is vital for maintaining healthy metabolism and mood.

Stress Management: Essential for Well-being
The holiday season can be overwhelming. Incorporate stress-reducing practices like meditation, deep breathing or simply taking a quiet moment for yourself. Remember, it’s okay to say no to social obligations that feel too demanding. 

Planning: Your Strategy for Success
A little planning goes a long way. Plan your meals, shopping, decorating, exercise and even your relaxation time. This approach helps in avoiding last-minute stress and impulsive eating.

Fostering Connections
Focus on the essence of the holiday season – connections and gratitude. Spending quality time with loved ones or engaging in community service can enrich your holiday experience, shifting the focus from food to meaningful interactions.

Much love,
Health Coach Carol

“A year from now you may wish you had started today.” – Karen Lamb