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December 5, 2024

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece. If you’re ready to shake off the sluggishness before m

November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

October 24, 2024

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff. Lots of fully-grown adults feel the same—inclined to hide their Brussels spr

October 17, 2024

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie. Years ago I mixed it with a little

October 10, 2024

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the

October 10, 2024

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe: Ingredients: 1/2 teaspoon cumin seeds 1/2 teaspoon

The Art of Doing Nothing

A friend of mine recently mentioned that she wastes lots of time.

While wasting time is a real thing, there is also the art of doing nothing.

There’s a BIG difference.

It’s all in the perspective, intention, and result.

This week, I practiced the art of doing nothing for part of a day. I found it to be refreshing, restorative, and very necessary.

I sat with toes dangling in a cool lake looking at lots of water and blue sky. I did absolutely nothing, while my “To Do” list for the week sat idle.

Nothing was happening or getting checked off.     

This concept may send some of you into a frenzy. The more frenzied you become, the more you would probably benefit.

Doing nothing and enjoying it gave me the fuel to tackle the “To Do’s” with better focus and drive.

We all have challenges that tend to be energy zapping. Stuff happens and our response is, “Really?”

Big hairy stuff, little annoying stuff, and everything in between.

Choosing to enjoy doing nothing may bring a bit of peace and calm into your world. It can be meditative in nature, or not.

Wasting time happens when you spend an hour or more thinking about what you “should” be doing and finding yourself in a frenzy because you didn’t do the thing and didn’t enjoy the time you spent thinking about it.

Perhaps that is the art of procrastination, which I am also very good at some days.

This week may be a good one to spend a little time intentionally doing nothing. Five minutes or a day. You get to choose. If you’ve recently sent children and young adults off to school, you may need a day.

Doing nothing can happen anywhere. And it’s free unless you play hooky from work and lose on your paycheck.

 Watch a movie, sit on your porch, dangle your toes in a lake. Do nothing.

A Special Note to Empty Nesters

If you and your partner find yourself in this category and need help figuring out a plan to get in better shape, better health, and enjoy a life that no longer revolves around sporting events, graduation parties, and lots of other hoopla, let’s talk.

It can feel weird when everyone leaves home and there’s no other chatter around the dinner table.

It’s a big adjustment.

Now is YOUR time.

Working with couples is one of my specialties. Together, we get stuff done and have fun in the process.

Keep in mind, I live with Mr. Non-Compliant. I get it if one of you is all in and the other is, well, a bit on the non-compliant side.

I’m here if you need me.

Wishing you a fabulous week as you practice the art of doing nothing.

Much love,
Health Coach Carol

“The hardest thing is to do nothing and do it well.”Marty Rubin 

Mr. Non-Compliant vs. Mr. Corn

It’s that time of year when my dear cousin, Roger, aka Mr. Corn, and his wife Barb, come to Indiana for a visit. They now live in Florida, where sweet corn is not optimal.

Nothing beats Midwestern corn in August. It is truly amazing.

Even though it doesn’t need salt and butter, as Roger says, the corn is a vehicle for both. 

Earlier this week, Mr. Corn and Mr. Non-Compliant had a corn eating duel. The two of them took down at least 11 of the 18 ears, plus sausage and farm fresh tomatoes.

Summer eating at its best.

Yes, I enjoyed a few ears too.

Corn is one of the most popular cereal grains and is primarily composed of carbohydrates. It also has a fair amount of fiber, mostly insoluble meaning it does not dissolve in water and is left intact and undigested.

Corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods.

Sweet corn, the kind we usually eat whole, off the cob, is mostly non-GMO corn.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually genetically modified.

 When purchasing corn tortillas or other corn products, look for “non-GMO” on the label.

Does Eating Organic Really Matter?

While shopping this week, I heard the woman next to me (Heather) wondering aloud if the meat that was labeled organic was really organic.

She stated that she felt very confused about food, and although she knew she needed to make some changes, she really didn’t know how to begin.

As luck would have it, I was the person who overheard her comments.

I choose organic products often. While it is impossible to completely avoid all chemicals in the air, food, water, and other products, every little bit helps. 

Some produce items are more laden with pesticides than others. To review, check out my blog from June with the Dirty Dozen list: https://inkwellcoaching.com/2022/06/02/in-celebration-of-june-and-the-dirty-dozen/

Animal products may contain hormones, steroids, and/or antibiotics, so I look for those that are free of those extra ingredients.

As I told Heather, our health journey is not one of perfection, but of doing just a little bit better.

Have questions? Confused about how to get back on track? Shoot me an email and we’ll create a plan that best suits you.

Much love,
Health Coach Carol

“Up in Indiana where the tall corn grows / I do a little thinkin` bout a girl named Rose / Hair blonde as hay and long as a rope / Up in Indiana where the tall corn grows” – Lyle Lovett

An Herb that Helps Reduce Anxiety, Induce Sleep, and More

I find it fascinating when one single food, or in this case, an herb, can contribute so much to our health.

Cilantro is one such herb. While it’s not one of my favorites, I’m trying to creatively sneak it into my life because of its benefits.

By including fresh cilantro in your diet, you may benefit in the following ways:

  • Rid the body of heavy metals such as arsenic, cadmium, aluminum, lead, and mercury. Cilantro has been shown to bind toxic metals together, loosening them from tissue and facilitating their elimination from the body.
  • Protect against oxidative stress, in part due to the flavonoid quercetin. Oxidative stress is linked to diseases such as cancer, heart disease, Alzheimer’s, and more.
  • Reduce anxiety and help improve sleep. Cilantro extract is a preferred option over drugs that may produce a variety of side effects.
  • Prevent urinary tract infections due to antibacterial activity.     
  • Soothe skin irritations such as hives, poison ivy, and sunburns. To use externally, blend fresh cilantro with coconut oil and apply to affected area. For double benefits, blend cilantro with water (instead of coconut oil), strain, apply to skin, and drink remaining juice. This is especially helpful when you are experiencing an allergic reaction.
  • Lower blood sugar.
  • Improve heart health by lowering blood pressure and bad cholesterol.
  • Aid digestion by helping produce digestive enzymes. Add chopped cilantro to spicy dishes to help prevent heartburn. Add to legumes and salads to reduce gas and bloating.

Coriander and cilantro are from the same plant. The term “cilantro” refers to the stalks and leaves, while “coriander” refers to dried cilantro seeds. Coriander is often used as a substitute for cumin, caraway seeds or fennel due to its similarities in taste.

Fresh cilantro is used to season soups, salsas, sauces, and chutneys. It brings a refreshing flavor and citrusy undertones to recipes. Add to dishes at the end of cooking to preserve nutrients and flavor.

Not a fan of cilantro? Turns out that there is a genetic variation that explains why some love it and others think it tastes like soap and can’t stand the smell of it.

I’ve been adding a handful of cilantro to my protein smoothies which sort of camouflages the taste.

Other ways to use cilantro:

  • Add to sour cream or Greek yogurt before adding to soups, chili, stews, potatoes, dips. 
  • Toss with rice along with a twist of lime.
  • Blend into your vinaigrette or citrus salad dressings.
  • Add to your stir-fry at the end of cooking.
  • Use it in your chutney.
  • Stir into your salsa.

While no single food is THE superfood of superfoods, cilantro is another one for your health food toolbox.

Much love to you,
Health Coach Carol

 “The real secret to guacamole is that you use exactly the elements that you need, which is cilantro, onion, tomato, and jalapenos. And, of course, avocado.”— Demian Bichir

Happy National Chocolate Chip Cookie Day

National Chocolate Chip Cookie Day may inspire some baking…

While preparations have begun for those going back to school, there’s still lots of summer to be enjoyed. 

I checked out the fun holidays happening this month, and many of them involve food. What a surprise.

At any rate, since sending children and young adults off to school and college can evoke a variety of emotions, I thought you might appreciate some lighthearted days to celebrate.

For those of you who aren’t concerned with school supplies and dorm room bedding, may you take full advantage of the rest of summer– before the raking of leaves begins and everything is flavored pumpkin spice.

August Holidays  (not a complete list)

4-National White Wine Day, National Chocolate Chip Cookie Day

5-International Beer Day, National Water Balloon Day

7-National Friendship Day, National Lighthouse Day, National Sisters Day

8-International Cat Day, National Frozen Custard Day, National Pickleball Day

9-National Book Lovers Day, National Women’s Day 

11-Play in the Sand Day

12-National Middle Child Day, National Vinyl Record Day, World Elephant Day 

13-International Lefthanders Day

15-National Lemon Meringue Pie Day, National Relaxation Day

18-National Couple’s Day, National Fajita Day, National Ice Cream Pie Day

19-National Potato Day (remember, potatoes are not to be vilified!)

21-National Senior Citizens Day

23-Hug Your Sweetheart Day, Buttered Corn Day (It’s corn on the cob season here in Indiana, so enjoy.)

25-National Banana Split Day

26-National Dog Day

27-Banana Lover’s Day, National Just Because Day, World Rock Paper Scissors Day   

28-National Red Wine Day

30-National Toasted Marshmallow Day, National Beach Day

31-Eat Outside Day

Every day-Love One Another

Wishing you the best August,
Health Coach Carol

“The arrival of August means that summer is drawing to a close, and that’s exactly why it should be embraced.” – Amanda McArthur