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carol@inkwellcoaching.com

Crown Point, IN

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October 21, 2021

The “No Diet” Approach to Health

As promised last week, I’ll present the last 5 principles of Intuitive Eating. In review, the first five are: Reject the Diet Mentality Honor Your H

October 14, 2021

Diets vs. Intuitive Eating

Diet: a regimen of eating and drinking sparingly so as to reduce one’s weight; to eat sparingly or according to prescribed rules. (Merriam-Webs

October 7, 2021

This Weather is Making Me Tired

Some of us haven’t seen the sun in…well, days. There’s been so much rain that I’ve been looking around town to see if anyone is building an ar

September 30, 2021

Knocking Excuses Down for the Loss

If you’ve been reading my blog for the past year, you probably recall the weekly countdown to the birth of baby Angelos. We followed his size in the

September 23, 2021

Have Fun While Staying the Course

Yes, it truly is possible to do both. Many believe it’s an EITHER, OR situation. This past week I received the following text: “Down 1 pound 🙂

September 16, 2021

Celebrate September with Food

Now that we’ve gotten past the almost official end of summer, Labor Day weekend, thoughts of pumpkins and turkeys begin to dance in our heads. Not.

September 9, 2021

Pinky, the Ice Cream Truck

Last Sunday I was outside and heard the familiar sound of an ice cream truck in the neighborhood. I hadn’t seen one of these in…well, quite a long

September 2, 2021

Delicious Memories and a Recipe

I recently received a head of green cabbage as a gift. Now, I’m not one to buy cabbage, although I like it on occasion. Roasting it seemed like a go

August 26, 2021

Love Chocolate

The good news is that chocolate is actually healthy for us. The bad news is that we must be selective in the quality of chocolate we choose in order f

August 23, 2021

Chocolate Nut Clusters

1 cup bittersweet (at least 70% cacao) chocolate, chopped or wafers 1 cup raw almonds                                           

Mr. Non-Compliant Ate Gross Greens

Miracles do happen and life is full of surprises.

If your loved one is not keen on eating as healthy as you’d like, keep the faith. I offer you a story of hope.

The other day, Mr. Non-Compliant (aka my husband), and I, were having dinner. I’d ordered sea bass served on a bed of boiled greens. He ordered rack of lamb.

I carefully removed the skin and bones, and the fish literally melted in my mouth. It was amazing.

After several bites, I tried the greens. They resembled spinach–sort of—and provided a bed for the fish. (See photo)  

One bite sent me into a nasty face and a verbal “BLAGH.” This had to be the most bitter, vile, vegetable I’d ever tasted. I like cauliflower better—and most of you know where THAT vegetable rates.

I applied a liberal amount of lemon juice, salt, and pepper, then gave it one more shot. NO WAY was I going to eat anymore. I continued to enjoy the fish.

Mr. NC then decided to take a bite of the gross greens, expressing his disbelief that they could be that bad. He finished them off, making me a member of the “Clean Plater’s Club.”

As I looked at him in the most horrified way, he smiled back and replied most innocently, “What?”

I shook my head. As we left the restaurant, I wondered when the aliens would return my M&M, donut-loving husband to me.

Still waiting….

 

Mr. NC offers the rest of the story:

So the Health and Wellness Coach didn’t like her veggies. When she told me she was writing about this, I said the story could probably use balance, so here I am, back from the alien convention.

As I’m sure you know, I have a reputation for going off the rails as it relates to Coach Carol’s dietary beliefs. But as she says, “Eat it if it’s amazing.” I just believe that M&M’s and donuts are amazing!

Anyway, vegetables were always boiled when I was a kid—a bit bland. Carol however, broils or sautés them with seasoning so that they’re actually a terrific compliment to the meal. (Be sure to check out her vegetable recipes on her website.)

So I was obviously surprised when she recoiled over the vegetables being too strong – since they were served with a very mild fish that needed something with a punch!  

The one vegetable that I’ve always liked is spinach and this was very similar but stronger, and nicely seasoned too. I don’t understand what the issue was. It was a perfect compliment. But then I wouldn’t be Mr. NC if I didn’t go off the rails.

By the way, if you see me eating something that I shouldn’t, no need to tell me you won’t tell Carol. I need you to be sure to tell her. After all, I have a reputation to maintain!

Much love,
Carol and Mr. NC

“Only eat it if it’s amazing!”—Health Coach Carol

The Other 84% of Health

In last week’s blog, I mentioned water intake, slower eating, and increased movement. Did you pick up on the fact that I never suggested WHAT to eat?

This week, I invite you to look at all the habits you are living into throughout your day. The way you live plays into how, why, where, when, and even what, you eat.

Food and fitness, the physical aspects of health, determine only 16% of your success in achieving your optimal health goals.  

Yes, you read that correctly. On the surface, dropping the pizza and getting off the couch may help you drop some pounds, lower your cholesterol, and give you more energy.

That’s a step in the right direction, if you find contentment with whatever you choose to eat and do instead.

However, if you feel as though you’re living life in food and exercise prison, you will never be able to maintain whatever it is you have achieved, for any sustainable length of time.

Which is why losing the weight and getting healthy is always about more than the food.

In order for you to reach your optimal health goals, we must also consider the other 84% of the total picture:

  • Relational: Do you feel connected to others? Do you feel as though you belong?
  • Existential: Is there meaning and purpose to your life?
  • Mental: Are you alert and focused? Do you continue to learn and challenge yourself?
  • Emotional: Do you feel a variety of emotions and express them appropriately?
  • Environmental: Do all your environments (work, home, social, etc.) support your best health and wellbeing?

All of these areas play into the total picture. This is the reason why diets are typically not effective on their own. There’s always more.

As you review your habits—food and otherwise—look for clues to help you figure out what may be keeping you stuck. And, celebrate those areas you’ve transformed that are helping you move ahead!  

If you feel as though you keep hitting a brick wall, I invite you to email me and we’ll set up a time to figure it out.

By the way, this conversation is complimentary. Together, we will identify the most powerful action you can take immediately to feel balanced and energetic.

To your best life,
Carol

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”—Thomas Merton

Back to School, Back to Basics

When we break it down, practicing healthy habits is rather elementary. It can also seem rather complicated.

Since school is back in session, I figured it’s the perfect time to get back to basics. Here’s a simple review of the ABC’s of getting your weight, energy, and health, in check. And don’t get scared, there aren’t as many basics as there are letters of the alphabet.

My first basic for consideration: Are you drinking plenty of water? The usual response I hear is, “probably not.”    

Before you do anything crazy, really get your water intake to a level that works for your body. A good quantity to begin with is your weight divided by two, in ounces. Some days, you may need more.

Signs of dehydration include headache, fatigue, muscle cramps, and foggy thinking, just to name a few.

When you feel hungry, first have a glass of water, since sometimes you are really thirsty—or bored. Start your day by drinking one to two glasses of water, and always take your water when you leave home.

The next basic is to slow down your eating and savor the experience. Being aware of what and when you’re eating may be a wake-up call. (“Gee, did I really just eat the entire bag of chips? Oops.”)

Are you truly hungry? Is what you’re eating delighting your taste buds? Or are you wolfing down whatever is within reach?

Spend about 20 minutes eating your meals. If that seems like an eternity, add a couple minutes at a time until you reach the goal. Enjoy the food and the people you are sharing the meal with. If you typically eat alone, plan some meals during the week with a friend.   

Closing out today’s lesson with the reminder to move. A gym membership is not a requirement to do this. Consider activities that sound fun and are easy to accomplish, and go from there. Begin by doing something once or twice a week. When it works to increase that goal, go for it.

When we do something in life with intention and commitment, it’s a game changer—even if it seems simple.

Have fun playing your game.

Much love,
Carol

P.S. Need some help with your game? If you’re ready to be intentional and committed, let’s talk. Send me an email and we’ll get started.

“Most people fail not because of a lack of desire but because of a lack of commitment.”— Vince Lombardi

The All or None Syndrome

Ever experience Pause Button Mentality? Perhaps during the holidays, your birthday, after vacation, when work gets crazy, or kids go back to school?

Human beings tend to have this “all or none” attitude, so we usually end up with none—because, last I checked, life is not perfect.

We have the desire to do our best, so if it isn’t going to be our best, we want to start over, or give up entirely. It feels easier. This is actually the route to self-sabotage.

The Pause-Button Mentality only builds the skill of pausing.  

This is not about building willpower. It’s about building skills. How to get and stay fit under non-ideal real life conditions, which happens to be most of the time.

The game of life keeps going on and there is no pause button, no time-out. There is never going to be a time when things are magically easier.

When you hit the bump in the road of life that makes you want to pause, just say NO. Don’t turn off the food and fitness routine that gives you better energy, helps you avoid getting sick, relieves stress, and produces better sleep. Simply dial it down.

If 10 is you hitting all your workouts and eating pretty well, then go for 8, or 5. Even ONE is a courageous choice here. Dial it back up, as you are able. This helps you avoid mental beatings, which so many of us do extremely well.  

The same process holds true with food. Let’s say you go out with friends and REALLY enjoy an amazing burger, fries, and shake. Next meal, make a choice that includes more vegetables than the pickle or tomato you had on that burger—and omit the fried anything.

The mantra of the Balanced Warrior is “ALWAYS SOMETHING!”

Much love,
Carol

P.S. Plagued by a pause you can’t get past? I’m here to support you. Send me an email and we’ll start dialing it up again.

“Do something today that your future self will thank you for.”—Sean Patrick Flanery