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carol@inkwellcoaching.com

Crown Point, IN

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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

May 15, 2025

Busting a Salad Food Myth and Recipe

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

May 8, 2025

Swapping Out Black Plastic Kitchen Utensils

This week, a client asked me for safe alternatives to replace the black plastic cooking utensils his wife discarded over three weeks ago. Turns out sh

Tomatoes and Acidity

This week I was asked, “My young son gets some red irritation around his mouth when he eats lots of tomatoes. Why does this happen?”

The answer: acid in the tomato is irritating the area where it comes in contact. Citrus fruits may have the same effect. 

There are some varieties such as Roma (plum), Oxheart Pink, Oxheart Yellow and Yellow Pear which are considered to be low in acid.

Golden Boy or Lemon Boy and Golden Jubilee are examples of low-acid tomatoes that turn yellow as they ripen.

 Yellow tomatoes are typically less acidic than traditional ones. Their nutritional value differs slightly from that of red tomatoes. They have more niacin and folate, but less lycopene and vitamin C.

Tomatoes that fall into the low-acid range tend to have smaller amounts of seed, and more flesh than other varieties.

Good to know if you have a problem digesting tomatoes due to their acidity—or if you have a little one who loves tomatoes and gets a red ring around the mouth.

You can reduce the acidity of tomatoes by adding a pinch of baking soda after you cook them. Be careful to add only a pinch so that you don’t ruin your sauce. You can also remove the seeds.

The longer tomatoes are cooked, the more acidic they become. This is because the tomatoes lose more water and fiber if boiled longer. In the same way as reducing the cooking time can lower the acid content, avoiding cooking tomatoes will also reduce their acidity. 

Tomatoes help with heart and skin health and cancer prevention.

If you have a patio or area that gets lots of sun, you can try growing your own tomatoes. Here in the Region, it’s usually safe to plant on Mother’s Day weekend.

Wishing you a beautiful week.

Much love,
Health Coach Carol

“It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.”—Lewis Grizzard

Better than a Chia Pet

Lately I’ve been honoring my addiction to chia pudding.

While not everyone is a fan, you may like to give it a try if you:

  • like pudding
  • don’t have an aversion to interesting food textures
  • are trying to increase your intake of plant-based omega-3’s
  • could use more protein and fiber in your diet
  • would like a snack, dessert or breakfast food that is nutritious and fun

Chia seeds are a superfood with a multitude of health benefits.

As you may have guessed, Mr. Non-Compliant is not a fan.

Whatever.

I make it for me and have even been known to eat it right out of the big bowl, guilt-free.

If you’d like to know more about chia seeds, you can check out the article I wrote last year for Get Healthy magazine by clicking here.

You can find chia seeds at your local grocery. Be sure to check the expiration date. Store them in the fridge or freezer to keep them fresh if you buy in bulk or don’t use them often. They can go rancid when exposed to air, dampness, or heat.

Here’s a recipe for the pudding. Stored in an airtight container in the fridge, it will keep for up to 5 days. In my case, it doesn’t last that long. 

Overnight Chia Seed Pudding

½ cup chia seeds
1 ½ cups milk or milk alternative of your choice (almond, oat, coconut, etc.)

In a medium size bowl, combine chia seeds and milk. Mix well. Cover and refrigerate overnight. When you’re ready to eat, give it a good stir, breaking up any clumps. You can enjoy as is or add some other ingredients to jazz it up a bit. Once you’ve mixed in additional ingredients, portion out into serving bowls.

If you want to make enough for several days, use a large bowl to make a big batch, then portion it out into several small jars or bowls the next morning. You may want to add additional ingredients like fruit or nuts just before eating. This makes a delicious breakfast, snack, or dessert.

Add-in and Topping Options:

  • Nuts and seeds
  • Fruit (banana, berries, apple, your favorite)
  • Maple syrup or honey
  • Vanilla extract
  • Cocoa
  • Cinnamon
  • Granola

Another Note on Avocados

 My friend Kris has this tip when choosing avocados: “I have found, incidentally, that if you select one with the little stem still firmly attached, it is usually superior to the ones where it has fallen or been pulled off . . .not foolproof . . .they are like a little mini lottery each and every time, aren’t they?”

She also enjoys her avocado with a cup of coffee.

Wishing you a delicious week.

Much love,
Health Coach Carol

“You are what you eat, so don’t be fast, cheap, easy or fake.”—Unknown

No longer limited to ‘the pottery that grows,’ chia seeds add fiber, antioxidant oomph to your diet

(The following article was written for the March 2022 issue of Get Healthy magazine, a publication of The Northwest Indiana Times.)

Chia seeds have been popular since they appeared on a ch-ch-ch-Chia Pet ram in 1982.

To answer your burning question, yes, the seeds are the same as those in health food stores. However, the Chia Pet seeds shouldn’t be eaten because they’re not thoroughly cleaned or approved for consumption by the Food and Drug Administration.

The chia seeds that you add to your diet are FDA approved and available at your local grocery or health food store. They are highly nutritious and add an interesting texture to many foods.

Native to Mexico and Guatemala, chia seeds were a staple for the ancient Aztecs and Mayans. The word “chia” means “strength” in Mayan, indicating the seeds’ power was well known. 

Nutritional value

Chia seeds are considered a superfood, rich in compounds such as antioxidants, fiber or fatty acids considered exceptionally beneficial to a person’s health. An ounce (2 tablespoons) of these seeds, provides 10 grams of fiber, 4 grams of protein and a large amount of anti-inflammatory omega-3 fatty acids. The seeds offer all nine essential amino acids, available only from dietary sources and essential to life. Their most abundant minerals are magnesium, calcium, copper, phosphorous, manganese and selenium.

Health benefits

The benefits of these tiny seeds include improved blood sugar control, increased levels of omega-3 fatty acids, increased weight loss, enhanced regularity, better digestion, stronger bones, enhanced oral health, improved energy and exercise performance, glowing skin, improved heart health and lower blood pressure.

How to eat them

When you go to purchase chia seeds, you may see that you have the option of choosing black or white seeds. Any nutritional differences are marginal, so make your choice based on aesthetics. You may even find a mixture of the two. But pass on an obvious number of brown seeds. Though they aren’t harmful to eat, they are either immature and lack optimal nutrition or are some form of weed seed. Choose organically grown when possible and be sure to check the expiration date. They are naturally gluten-free.

Since chia seeds are mild in taste, they’ll take on the flavor of other recipe ingredients. Soaking them in water before adding them to your food gets rid of the protective layer around the shell, which the body can have trouble breaking down. Soaking creates a gel like substance, makes them easier to digest and allows you to get the most nutrients and benefits. Ground chia seeds don’t have the protective layer, so no need to soak.

Depending on how you plan to use them, you can soak 2 tablespoons of seeds in a cup of water, milk or milk alternative for at least 30 minutes; two hours to overnight is ideal.

Add the soaked seeds:

*To smoothies, Greek yogurt, oatmeal or other hot or cold cereals and salads. The longer they soak, the more liquid they absorb and the thicker your final product.
*To soup to thicken it at the end of cooking.
*To homemade jam instead of pectin to thicken it.
*To baked goods as a substitute for eggs. Combine 1 tablespoon chia seeds and 3 tablespoons water; let sit for 5 minutes. This mixture replaces one egg in your baked goods.
*To salad dressings, sauces, marinades or cake/muffin/bread batter.
*To tea, juice or water to help you stay hydrated longer.
*To other grains — mix one tablespoon of seeds with a cup of other grains such as rice or quinoa. Ground chia seeds can be combined with your favorite coating for meat, chicken or fish or used in place of it.

Chia pudding variations make a great breakfast, snack or dessert. Make homemade breakfast or protein bars.

Special concerns

Since chia seeds are high in fiber, incorporate them into your diet slowly to prevent digestive issues such as bloating and gas. Soaking them and staying well hydrated will help guard against unpleasant effects.

It is not advisable to eat dry chia seeds by themselves. Since they absorb 10-12 times their weight in liquid, they can easily swell and become lodged in the throat. This is of special concern with people who have problems swallowing. Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects. Since chia seeds contain omega-3 fatty acids, you may want to check with your doctor if you’re on blood thinning medications and plan to eat large amounts of chia seeds.

Consumed in moderation, most people experience no negative effects from chia seeds. One to three tablespoons per day is the typical recommendation.

The Scoop on Avocados

The avocado can sometimes be a heartbreaker.

If you’re a fan, you know what I’m referring to. You buy what appears to be a beautiful avocado.

You allow it to sit the perfect number of days until it is just right. 

Finally, you’re ready to add it to your fish tacos or make it the star of your avocado toast. You cut it in half. 

Heartbreak. It’s black and ugly inside, with nothing worth salvaging.

It’s highly disappointing.

While I don’t have the answers on how to prevent this from ever happening to you, or me, again, I do have some storage tips to help keep them fresh and delicious.

Tips to Keep Haas Avocados Fresh and Delicious

  • When choosing your avocado, the proper way to feel for ripeness is to gently squeeze it with the palm of your hand–not your fingers. Firm avocados will need to ripen at home on your kitchen counter.
  • If you want them to ripen more quickly, put your avocados in a paper bag with bananas or apples. They all produce ethylene gas and the ripening process will be accelerated for them all.
  • Once they are ripe, eat them or move them (unpeeled) to the crisper drawer of your refrigerator. They’ll keep for up to one to two weeks, as refrigeration stops the ripening process.
  • Avocados contain an enzyme called polyphenol oxidase, which causes the flesh to brown when exposed to oxygen. To help prevent this in cut avocados, there are a few tricks you can try. Leave the pit in the half you are going to store so that there’s less flesh exposed. Store it in a sealed container with a piece of onion. Or rub with lemon or lime juice or olive oil, and cover with plastic wrap. Always refrigerate cut avocados. Eat soon.

The good news about avocados: they are full of nutrients, contain more potassium than bananas, provide heart-healthy fat, are loaded with fiber, help you absorb nutrients from other plant foods, contain antioxidants that contribute to eye health, and help you feel—and stay—full.

Happy Easter Season!

Last week I told of the blessing of Easter baskets on Holy Saturday.

It was a beautiful sight.

I hope you had a wonderful celebration. He is risen!

Much love,
Health Coach Carol

“Yesterday, I really wanted avocado toast. Now, I’m eating avocado toast. Follow your dreams.”—Unknown