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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

Getting Creative with Blueberries

July 15, 2021
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Food, Health

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 variety of baked goods, and made into juice, jams, and jellies.

They offer a variety of health benefits and are often referred to as a superfood.     

Benefits of blueberries include:

  • Low glycemic index, so unlikely to cause major spikes in blood sugar.
  • Low in calories and fat and offer a good amount of fiber.
  • Good source of several vitamins and minerals.
  • Potent antioxidants concentrated in the skin are responsible for many of their health benefits.
  • May decrease risk of heart disease, boost brain health, lower blood sugar levels, and improve insulin sensitivity.

If you haven’t yet enjoyed this season’s berries, now is the time.

They’re great all by themselves, added to fruit salad, smoothies, and even added to a tossed green salad for a refreshing change.

I like to add them to oatmeal and pancakes. Perhaps there are some gluten free blueberry muffins in my future. I’ll have to work on a recipe—and share it, of course.

Blueberries are the perfect fruit to include in a healthy eating plan.

Savor the flavors

One tip to help you eat less and not feel deprived is to truly SAVOR your food. This is best accomplished with minimal distractions (like not watching television or checking your phone) and enjoying the company of those you’re sharing the meal with. 

Most people get into trouble when they’re not paying attention to what and how much they’re eating. Example: watching TV and suddenly noticing that an entire bag of chips or cookies has disappeared. Oops.

Taking this one simple action of savoring your food may help you eat a bit less, which could ultimately result in some weight loss.

Now that’s sweet and savory.

Blessings and savory blueberries,
Carol

“They would think she was savoring the taste (blueberries, cinnamon, cream-excellent), but she was actually savoring the whole morning, trying to catch it, pin it down, keep it safe before all those precious moments became yet another memory.”—Liane Moriarty

Quinoa Tabbouleh Salad

July 9, 2021
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Recipes, Salads
  • 1 cup organic quinoa                                                                               
  • 2 cups water
  • 1 cup peeled and diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1 cup chopped fresh parsley
  • ¼ cup crumbled feta or goat cheese
  • ¼ cup kalamata or black olives, chopped
  • 1 Tablespoonful chopped mint (optional)
  • ¼ cup extra-virgin olive oil
  • Juice of 1 fresh lemon
  • Salt and ground black pepper to taste

Prepare quinoa according to package instructions. Let cool. Combine quinoa, cucumbers, cherry tomatoes, parsley, cheese, olives, and mint in a large bowl. Whisk olive oil, lemon juice, salt and pepper together. Pour over quinoa mixture and toss to coat. Serve immediately or chill in refrigerator.

Serve as a side salad or add grilled chicken to make it a main dish for lunch. This is also tasty as a topper for tortilla chips. (I like Late July brand chips.)

There are scads of variations for quinoa salad. Experiment to your heart’s content and have fun.

What’s the Best Diet for You?

July 7, 2021
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Food, Fun, Health

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 only one way of eating, and I’ve worked with people who enjoy a wide range of eating plans.

The best diet (or eating plan, since the word diet is restrictive), is the one that works for you—your body type, activity level, genetic makeup, health and weight goals.

A word of caution when you’re looking for a specific way of eating: please don’t base your decision on what is working for your best friend or rates high on a single or limited study.

Be careful not to be misled by those diets that promote quick weight loss. While they sound dreamy, most of them are not sustainable for 10, 20 or 30 years.

And by the way, that which is lost rapidly tends to come back and bring friends. 

Sustainability is important, unless you’re happy restricting food intake and food groups for the rest of your life.

Most of us are not. (Unless of course there are food allergies/sensitivities and it’s in our best interest. I have eliminated certain foods due to this.)

It’s good to experiment with different ways of eating, allowing at least a couple weeks before making judgements on how a specific way is working—or not.

 A few points about ALL nutrition plans:

*They raise awareness and attention about what you’re eating, which tends to contribute to improving health and weight goals.

*They focus on eating whole foods, helping to eliminate nutritional deficiencies. Limiting processed foods is always a good idea.

*They allow for better appetite control and food intake.

*They promote regular exercise.

 My role as a coach is helping people find their best eating plan, whatever it looks like. And we actually have some fun doing it together.

So, the best diet is the one that best suits you.

If you’re struggling with finding YOUR way, or if you’d like to take an easy, 16-question self-assessment quiz to determine how well your current plan is REALLY working for you, let me know.

Apricot Alert: This week I discovered some limited-edition, white-flesh apricots at Whole Foods. They are juicy like a really ripe peach and the sweetest apricots I’ve ever eaten. If you find them, you may want to try them. They are AMAZING! 

Fun Firefly Fact: The Say’s Firefly, a native species to the Hoosier State, was designated the official state insect of Indiana in February 2018 due to the perseverance of Cumberland Elementary School students in West Lafayette.

Prior to that time, Indiana did not have a state insect. The students became involved in the legislative process and accomplished their goal which had begun during the 2014-2015 school year.

And now I’m going to kick back and enjoy one of those white-flesh apricots while I watch fireflies.

Much love,
Carol

“Summertime is always the best of what might be.”—Charles Bowden

A Simple Celebration Salad

July 1, 2021
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Food, Fun, Health

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 you’d enjoy a simple, tasty, and (don’t tell Mr. Non-Compliant) healthy salad.

This quinoa salad is great for hot weather events because there are no ingredients that will easily spoil. Also, you can make it ahead of time and the flavors will blend.

One cup of cooked quinoa (pronounced KEEN-wah) has about 8 grams of protein and is a good source of fiber. It has a crunchy texture, nutty flavor and is gluten-free.

Quinoa is a complete protein source, which means that it provides all nine of the essential amino acids our bodies need. These are the amino acids that we cannot make and that must be acquired through diet.   

It is a good source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains.

While I don’t care for warm quinoa on its own, I do like it in a cold salad with vegetables and a simple dressing. The first time I made quinoa I treated it like rice and decided that there must be a tastier way to enjoy it.

There are scads of variations for quinoa salad. Experiment to your heart’s content and have fun.

Quinoa Tabbouleh Salad

  • 1 cup organic quinoa
  • 2 cups water
  • 1 cup peeled and diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1 cup chopped fresh parsley
  • ¼ cup crumbled feta or goat cheese
  • ¼ cup kalamata or black olives, chopped
  • 1 Tablespoonful chopped mint (optional)
  • ¼ cup extra-virgin olive oil
  • Juice of 1 fresh lemon
  • Salt and ground black pepper to taste

Prepare quinoa according to package instructions. Let cool. Combine quinoa, cucumbers, cherry tomatoes, parsley, cheese, olives, and mint in a large bowl. Whisk olive oil, lemon juice, salt and pepper together. Pour over quinoa mixture and toss to coat. Serve immediately or chill in refrigerator.

Serve as a side salad or add grilled chicken to make it a main dish for lunch. This is also tasty as a topper for tortilla chips. (I like Late July brand chips.)

I wish you and your family a safe and happy holiday weekend. 

Much love,
Carol

“Sure I wave the American flag. Do you know a better flag to wave? Sure I love my country with all her faults. I’m not ashamed of that, never have been, never will be.”—John Wayne

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