1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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Gluten-Free Substitutes for Healthier Baking

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5 Tips to be Buffet Savvy

It’s that time of year. Buffets and holiday gatherings abound, and they’re all centered around delicious food and drink.

LOTS of food.

The setting can cause anxiety for some. What will I eat when there is SO much? How do I get through this without gaining weight?

HELP!

Never fear, Health Coach Carol is here, with some tips for your healthy holiday toolkit as you celebrate with loved ones and friends, as well as acquaintances. 

Tip #1

As you gaze over the massive amounts of delectable foods, zero in on your favorites. You know what they are. Begin with small helpings of those, knowing you can have more if need be.

Tip #2

Begin by eating your protein. You’ll be laying down a great foundation for whatever shows up in the upcoming bites. Eat slowly and enjoy each flavorful food. If it looks better than it tastes, you have my permission to not clean your plate.

Tip #3

Skip the bread or rolls. Really? You can have bread anytime. It takes up too much space. How often do you get to have savory stuffing or real cranberries? And then, what about…

Tip #4

…dessert? Maybe it’s pie or some other sweet treat. If sweets are your thing, be sure to save a pocket of space in your stomach to have a taste. More than one dessert that you simply MUST try? Go for it. Key word here is “try.” A little dab’ll do ya.

Tip #5

Make your time with family and friends the priority, because it is. Bask in the love of those around you and feel grateful. The food is what brings people together, but it’s not the main thing. When you keep this in mind, you won’t leave the table overserved, needing to loosen your belt.

The Amazing Cookie Bake with Health Coach Carol

I’m baking cookies Saturday December 4, and I’d love for you to join me! Through the magic of ZOOM, we are all gathering to bake and socialize and have a darn good time.

We’ll only mute when the mixers are mixing. It can get loud. We learned that last year. The rest of the time we’ll be enjoying casual chit chat.

Now, I know lots of you are sick of zooming. However, this is a very interactive experience and when we’re done, you’ll have a batch of cookies baked and you won’t have to keep wondering when in the world you’re going to find time to do THAT!

AND, if you don’t have cookies for Santa, he may not show. Do you want to risk it? 

The Particulars

WHAT: The Amazing Cookie Bake with Health Coach Carol

WHERE: ZOOM, so you’re in your own kitchen, and yet we’re together

WHEN: Saturday, December 4, 2021 from 10:00am to 11:30am CST

HOW: You gather the ingredients you need to make whatever cookie you desire, and we all make cookies

WHY: Creating cookies from scratch is an act of love, and the world could use more love

COST: FREE

This will be similar to those cookie exchanges, except we make our very favorite—or try something new—and enjoy a special treat together. And you know my rule, only eat it if it’s AMAZING!

As a result, what may on first glance appear counterintuitive to our health, is not. 

While the cookies are baking, I’ll be coaching you on various aspects of health. We learn from one another and share lots of laughs.

To join in the fun, be sure to email me prior to Saturday, December 4 to save your spot. I’ll then email you the event Zoom link, along with any special instructions.

Enjoy this pre-Thanksgiving week!

Much love,
Health Coach Carol

“The only thing standing between me and a donut is you.”—Mr. Non-Compliant at church on donut Sunday

Do What You Can

I feel as though time is accelerating, even though we turned the clocks back an hour.

That hour always messes with me—and my dog. She looks for her breakfast and dinner earlier.

I stay up too late and wake up earlier with the dog. And I’m tired why?   

Fortunately, we’ll be back on track in a couple weeks.

In the meantime, there seems to be more to do in preparation of the upcoming holidays than time allows. Even with that bonus hour.

One idea is to let go of the perfection monster.

We do not live a Hallmark movie life. As Mr. Non-Compliant says, “Even the snow is perfect.” He only knows this because he sneaks up on me and catches me with the Hallmark channel on occasionally.

I can only watch “The Martian” with him so many times. (Spoiler alert here, if you’ve never watched either.) At least we both watch movies with happy endings.

It’s our nature as human beings to focus on the “To Do List” items that we can’t do or won’t get to, then feel inadequate.

Same thing happens when it comes to compliments vs. criticism. You could get 100 thumbs up, but it’s the one thumb down and negative comment that will bug you when you can’t sleep.

For the sake of experimentation, which life is full of anyway, I’m going to do my best to focus on what I CAN do and feel content with that.

For example, as I mentioned last week, I bought my Thanksgiving staples already so that I’m not running from one store to another to find an item the night before.

That’s a big win for me. Can do and did. Gratitude.

When it comes to (lots of) decorations vs. food—the food wins every time. My family would rather have their favorite homemade cookies instead of extra Christmas lights.   

You get the idea.

It’s also important to continue my daily routines. I’m constantly realizing how much I can get done in a mere 15 minutes—or not.

So, as I look at my list at the end of each day, I’m practicing the art of appreciating what I’ve accomplished, instead of beating myself up about all that is left to do.

Being happy and focusing on what we can do may bring about more gratitude this Thanksgiving and holiday season. It’s worth experimenting to find out.

Speaking of Cookies

 I’ll be hosting The Amazing Cookie Bake with Health Coach Carol on Zoom, Saturday, Dec. 4 from 10:00am to 11:30am CST. We had a delicious time last year, baking our favorites together with the help of technology.

Mark your calendar to join me for this FREE event! More details coming soon.

Thank you, veterans, as we honor you today for your service.

Sending you love,
Health Coach Carol

 “Don’t let what you cannot do interfere with what you can do.”—John Wooden

Protein Shake Ideas

The basic shake before adding any extras:

  • 8-12 ounces of unsweetened nut or other non-dairy milk, cow’s milk, water, iced green tea
  • 3 or 4 ice cubes
  • 2 scoops quality protein powder (Anywhere from 20 grams to 40 grams is usually sufficient, depending on your size and activity level. Check your brand for proper measure.)

Protein powders come in all varieties. Find one that is easy for you to digest and that tastes good. Expect to pay more for a high-quality protein, i.e., whey protein from grass-fed cows, vegan proteins that are non-GMO and certified gluten-free. Some protein powders have been found to contain heavy metals. If you need assistance, let me know and I’ll give you a more personalized recommendation.   

Next, add a vegetable, like a handful or two of spinach, kale or other leafy greens. You won’t taste it, and you’ll add lots of nutrients and fiber to help keep you full longer. You could add a couple tablespoons of roasted sweet potatoes along with some cinnamon to vanilla protein.

Another layer to add are fruits. They provide great flavor and more fiber to keep you full. When using frozen fruit, you may not need as much ice. Experiment with a handful of berries, half a banana, mango, orange slices, apple.  A couple tablespoons of canned pumpkin and spices mimics pumpkin pie. Store leftovers in single serving baggies in the freezer for future shakes. Cucumbers are refreshing with iced green tea. (Yes, pumpkin and cucumbers are actually fruits!)

Nuts or nut butters, measure about a thumb-size worth, to provide good fat. Avocado adds a creamy texture and good fat as well.

To chocolate or vanilla protein try adding any of these options:

  • peanut butter
  • peppermint leaf or extract
  • strawberries
  • walnuts
  • 1/2 a frozen banana
  • 1/3-1/2 avocado

The more ice or frozen fruit you add, the thicker your shake will be.  The wand hand mixer should work well to blend any of these ingredients. For greens, a blender does a better job.

If you only have vanilla or unflavored protein and would like to try chocolate for a change, add a tablespoonful or so of cocoa/cacao powder.

Other fruits and vegetables work well too.  Have fun experimenting with your creative side.

A protein shake may be a meal replacement or healthy snack/treat (instead of ice cream).

Here are a few recipes to get you started. Blend ingredients until smooth and creamy. Adjust liquid or ice amounts as desired.

Peanut Butter & Jelly
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
1 cup berries
1 T. natural peanut butter or powdered peanut butter
2 T. oats (optional, depending on carb need)
3-4 ice cubes

Fundango Mango
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
½ cup blueberries
½ cup mango chunks (or peach if preferred)
3-4 ice cubes

Be My Valentine
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 cup strawberries or raspberries
3-4 ice cubes

Happy Elephant
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 T. natural peanut butter or powdered peanut butter
3-4 ice cubes

 

 

Less Stress, More Fun this Holiday Season

Thanksgiving is only 3 weeks away. In this moment, it feels as though we have plenty of time to prepare.

And we do. IF we start NOW!

It hit me when I stopped in the grocery to pick up some fish for dinner yesterday and noticed all sorts of Thanksgiving dinner fixings on the endcaps.

Jellied cranberry sauce, pumpkin purée, miniature marshmallows, boxed gluten free turkey gravy…

I thought to myself, how many times do I think that I’ll have plenty of shopping trips to pick these items up, and guess what happens?

Yep, I’m in the store the week of Thanksgiving losing my mind.   

Typical scenario: Can you believe everyone else already bought ALL the jellied cranberry sauce and now I have to go to yet another store? (Mr. Non-Compliant must have his canned sauce with those can rings around it, or it’s not Thanksgiving.)

This year, I will not be a crazed Thanksgiving week shopper.

Many of those non-perishable items are tucked safely away in my pantry, just hanging out for the next 3 weeks.

My plan is to review my menu and make a list of the remaining items and pick them up later this week. The fresh items I’ll pick up on Monday of Thanksgiving week.

Less stress, more fun. I’m in.

Maybe this is something that could work well for you. Give it some thought, and if not, let it go.

Extra Halloween Candy

For those of you who live in Northwest Indiana, candy may be dropped off at all Franciscan Health Fitness Centers now through November 10th. Take it to the Service Desk and it will be sent to the men and women of our Armed Forces.

We gave out Reese’s Peanut Butter Cups, not veggies. The goblins were pretty happy with those.

I took our extras to the Service Desk before Mr. Non-Compliant could squirrel more away for future snacking.

Please don’t feel sorry for him. He has enough leftovers to keep him happy until the pumpkin pie shows up.

Not only that, I have his cranberry jelly tucked away, right next to the pumpkin purée. 

Save the Date

I’ll be hosting The Amazing Cookie Bake with Health Coach Carol on Zoom, Saturday, Dec. 4 from 10:00am to 11:30am CST. We had a delicious time last year, baking our favorites together with the help of technology.

Mark your calendar to join me for this FREE event! More details coming soon.

Much love,
Health Coach Carol

“Every day brings a choice: to practice stress or to practice peace.” – Joan Borysenko