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

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 January,’ where you abstain from alcohol for the month, or a ‘Damp January,’ where you significantly reduce your alcohol intake.

Now I realize we’re more than halfway into the month. However, if this is something that you’d like to explore, you can begin today to track your 30 (or more) days of less alcohol. 

While the challenge may seem daunting at first, it’s an excellent opportunity to explore a variety of delicious and healthy drink alternatives.

Many times, “a bit too much alcohol” happens because it’s a habit that has developed.

Relaxing before dinner? Time for a glass of wine or a cocktail.

Out with friends? Having a drink (or several) is part of the scene.

Here are some creative ideas on how to master the process of decreasing your alcohol intake with style.

Herbal Teas: A World of Flavors

Herbal teas are a wonderful way to replace your evening glass of wine or beer. With a vast array of flavors, from chamomile and peppermint to hibiscus and rooibos, herbal teas not only offer a delightful taste but also come with numerous health benefits. Try brewing a warm cup of lavender tea to unwind after a long day or iced lemongrass tea for a refreshing daytime drink.

Mocktails: Fancy and Fun

Who says you need alcohol to enjoy a fancy drink? Mocktails are the non-alcoholic siblings of cocktails, and they are just as delicious. Experiment with ingredients like fresh fruit juices, herbs, sparkling water and even non-alcoholic spirits. Classic recipes like the Virgin Mojito or the No-Gin and Tonic are great places to start. When you’re out, ask the bartender what he or she suggests to keep you on track.

Infused Waters: Simple and Hydrating

Sometimes, simplicity is key. Infused waters are an easy and healthy way to spice up your hydration routine. Add slices of lemon, cucumber, berries, or herbs like mint or basil to a pitcher of water and let it infuse for a few hours. The result is a subtly flavored, refreshing drink that keeps you hydrated and detoxified.

Non-Alcoholic Beers and Wines

For those who miss the taste of beer or wine, there are numerous non-alcoholic alternatives available in the market today. These beverages are brewed in a similar way to their alcoholic counterparts but have the alcohol removed. This means you can enjoy the taste of your favorite beer or wine without the effects of alcohol.

Kombucha: A Fermented Favorite

Kombucha, a fermented tea drink, has gained popularity for its unique taste and health benefits. It’s slightly effervescent, with a tangy flavor, and is known for promoting gut health. Kombucha comes in various flavors, making it a fun and beneficial drink to explore.

Check out my latest Kitchen Coaching video below for a delicious Blood Orange Paloma, compliments of Whole30.

And if you’d like to plan a Kitchen Coaching session, shoot me an email today.

Kitchen Coaching with Carol—making healthy delicious.

Cheers to healthy sipping,
Health Coach Carol

 “The best time for new beginnings is now.” – Unknown

Kitchen Coaching Video, Blood Orange Paloma

 

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 frustrating failures.

This is disappointing for the baker and especially the recipient of the product.

Today I’m sharing some of my favorite gluten-free options. 

For many of your baked goods, using a gluten-free mix that measures 1:1 with regular flour will work fine. You may notice a slightly different texture, but you’ll be pleased with the results.

Brands I often use are Namaste (1:1 GF mix and GF pizza dough mix) and King Arthur (1:1 GF mix and GF baking mix for pancakes, waffles, etc.).

Simple Mills is a brand that offers clean, GF baking mixes for muffins, brownies and breads. This company also makes a tasty assortment of crackers and cookies with clean ingredients.

I have noticed that baking times may be a bit longer for gluten-free products, so keep a watchful eye. There have been times I’ve had to pop my cakes back in the oven after they were on the cooling racks for a short time because I could tell they were a little too gummy in the middle. In cases like these, practice makes better.

Almond flour, GF oat flour (may not be acceptable for some gluten-free eaters due to cross-contamination), coconut flour, tapioca flour, brown rice flour are other options that may be used, often in combination with a GF 1:1 flour mix to add more nutrients and interesting texture.

Some of these flours work well on their own and others do not. When choosing any of these options, be sure to follow the specific GF recipe to ensure baking success.

Here’s a recipe for pumpkin muffins that I recently made for a yoga retreat. They fit the bill for Ayurvedic winter eating and were a big hit with the attendees. My sons like them too. They do not get the Mr. Non-Compliant seal of approval. He is not a fan.

Happy healthy baking,
Health Coach Carol

Vegan Pumpkin Muffins

INGREDIENTS                                                                                                           

  • 2 cups gluten-free oat flour
  • 1 cup canned pumpkin
  • 2/3 cup pure maple syrup (at room temperature)
  • 1/3 cup melted coconut oil
  • 4 teaspoons pumpkin pie spice*
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine sea salt or fine pink Himalayan salt

INSTRUCTIONS  

  • Preheat the oven to 350ºF and line a muffin pan with 12 liners. In a large bowl, combine the flour, pumpkin, maple syrup, coconut oil, pumpkin pie spice, baking powder, and salt and use a whisk to mix it well, breaking up any clumps. This works best if your ingredients are at room temperature. If your maple syrup is cold from the fridge, it will cause the coconut oil to harden and thicken up the batter. (It should still bake fine.)
  • Divide the batter among the 12 muffin cups, filling them slightly over halfway full. Bake at 350ºF for 25 minutes, or until the tops of the muffins rise and start to crack.
  • Let the muffins cool for at least 30 minutes before serving. Store them in an airtight container on the counter for up to 3 days, or in the fridge for up to a week. Baked goods made with oat flour tend to dry out over time, so these have the best flavor and texture the first day you make them. I froze them and they were delicious.

*Recipe to make your own Pumpkin Pie Spice

To replace 4 teaspoons of pumpkin pie spice, mix:

  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon cloves
  • ¼ teaspoon allspice

“No matter what happens in the kitchen, never apologize.” Julia Child

10 Easy Steps to Kickstart Your Health Journey

Welcome to 2024.

Year after year, resolutions involving health, fitness, weight loss and eating healthier top the list.

How about you? Do you have you some health goals to work on in this New Year?

In case you do or are considering it, here are 10 easy steps to help you begin—and stick with—your health journey. Choose one or two that resonate with you to get started.

  1. As you plan your schedule to exercise, begin slowly and set realistic expectations. Simple things like parking farther away from your destination, taking the stairs, getting to the gym a couple times a week, taking a 10 or 15-minute walk during your break, all add up to increasing your fitness level.
  2. Limit Processed Foods and Sugars: Try to reduce the intake of processed foods, sugary snacks, and beverages. Complete denial may lead to a binge later in January. Make allowances for those special treats—but only when they’re AMAZING!
  3. Have you been drinking plenty of water? Hydration is important for every bodily function. Take your weight and divide by two. Try to drink that amount in ounces throughout the day. Invest in a water bottle that makes keeping track fun and easy.

  4. While extreme diets are not recommended, you may benefit by adding an extra vegetable and/or fruit into your day. No one has ever come to me saying that they gained weight because they ate too many vegetables and fruits. It’s usually chips, cookies, wine, etc.
  5. Cook at Home More Often: Cooking at home gives you control over ingredients and portion sizes, promoting healthier eating habits.
  6. Prioritize Sleep: Good sleep is essential for health. Aim for 7-9 hours of quality sleep each night to help your body repair and recover.
  7. Include lean protein in your day. Skinless poultry, wild-caught fish, beans, lentils, peas, lean beef, bison, powdered peanut butter, plain Greek yogurt are a few examples of good protein sources.
  8. Check in with your stress levels. Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga. Managing stress is crucial for both mental and physical health.
  9. Track Your Progress: Keep a journal or use an app to track your progress. Monitoring your achievements can be highly motivating and help you stay on track.
  10. Seek Support: Grab an accountability buddy, tell your family your plan, make a bet that you really don’t want to lose to help motivate you to stick with your resolution, explore working with your favorite health coach.

BONUS STEP: Book your 30-minute complimentary health coaching consultation and we’ll create a simple plan to get your year off to a great start. (This offer is good for individuals and couples. Yes, I coach couples!) Shoot me an email if you’re interested.

May 2024 bring you an abundance of blessings and good health~

Sending you love,
Health Coach Carol

“New year—a new chapter, new verse, or just the same old story? Ultimately we write it. The choice is ours.”– Alex Morritt

Eating for Winter Wellness

Last week your favorite health coach wrote about the need to include foods that provide energy and warmth to best thrive in cold winter climates.

Hearty soups and stews, lentils, hearty grains, warm spices, herbal teas, root vegetables and protein-rich foods are excellent choices.

Today I offer you more tips to keep your “digestive fire” alive and well.     

  • Emphasize whole, natural and fresh foods, eaten to 80% fullness for optimal digestion.
  • Consume moist foods and good fats like olive oil or ghee to address winter dryness, particularly for skin health.
  • Finish evening meals about 3 hours before bedtime to ensure proper digestion. Try to eat smaller amounts later in the day.
  • Avoid fasting to maintain muscle mass and body tissues.
  • Encourage more home-cooked meals for quality control and nourishment.
  • Avoid eating on the go and only eat when truly hungry, not out of boredom.
  • Limit intake of dry foods like popcorn, chips and crackers and choose cooked vegetables over raw salads. (This is a tough one for me since I’m a salad-a-day girl. Oh, and I occasionally indulge in popcorn and a home movie.)
  • Add cinnamon, cloves, nutmeg and/or ginger to your cold protein smoothies to “warm” them up for winter

These guidelines are a starting point. Experiment and adjust dietary choices to find what works best for you.

Eating in this way, focused on health and overall well-being, promotes an ideal plan for weight maintenance or weight loss.

Remember this mantra: How can I do just a little bit better?

Much love,
Health Coach Carol

”Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand, and for a talk beside the fire: it is the time for home” – Edith Sitwell