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

The Halloween Candy Quandary

Every year, the question is the same. What kind of candy to buy for those little trick-or-treaters?

Here are some options:

  1. Buy your favorite in case there’s candy left over
  2. Buy your least favorite in case there’s candy left over
  3. Don’t buy any and leave home for the evening
  4. Buy your state’s favorite and hope to please most of the little goblins
  5. Buy a big variety pack and pass out your favorites or least favorites first, depending on if you prefer answer A or B
  6. Give out something on the healthier side and risk getting your pumpkin smashed

Should you buy your favorite, you may consider freezing leftovers (if it’s a kind you can freeze) so that you aren’t tempted to eat too much at once. 

If you buy your least favorite, give the last tricksters any leftovers and turn out your porch light.

Disappearing for the evening gets you out of any big candy decisions.

Buying your state’s favorite makes good sense, and perhaps you’ll make the locals happy.

According to a recent survey (which in my mind means it’s just fun info), here are the favorite Halloween candies of a few states:

  • Indiana: Peanut M&M’s
  • Ohio: Reese’s Peanut Butter Cups
  • Michigan: Kit Kat
  • Illinois: Airheads
  • Florida & California: Jolly Rancher Hard Candy (REALLY? Maybe because the chocolate melts.)
  • Georgia: Skittles
  • Kentucky: 100 Grand Bar
  • Wisconsin: Twix

I think there may be some dental offices that take candy after Halloween and do something with it that benefits others. It’s been a while since I’ve had little ones, so maybe not.

At any rate, it’s fun to see kids and adults get decked out in their costumes and be someone or something else for an evening.

And should you happen to overdo the candy thing, just eat a little bit better with your next meal or snack.

A mixed green salad with the addition of tomatoes, cucumbers, peppers, onions, or any other vegetable you choose, will get you right back on track. 

As for our treat selection? Reese’s Peanut Butter Cups and Plain M&M’s, since that’s what Mr. Non-Compliant likes best. We usually get only a handful of trick-or-treaters, so Mr. NC has a small stash in the freezer for emergencies.

Could it be that the neighbors think I’ll hand out those mini bags of apples or some vegetable, so they skip our house?

Perhaps. At any rate…

…Wishing you a delightfully scary Halloween!

BOO!
Health Coach Carol

“A person should always choose a costume which is in direct contrast to her own personality.”—Lucy Van Pelt, “It’s the Great Pumpkin, Charlie Brown”

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:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Discover the Satisfaction Factor

Principle #6: Feel Your Fullness

Just as we are attentive to hunger cues in the body, it’s important to know what full feels like. On a scale of 1-10, consider 1 is that point of needing food immediately or sooner, and 10 is the point that you’d like to lie down and hibernate. Practice noticing what 5 might feel like. You have some energy, yet you still need a bit more food. 

Increasing this awareness BEFORE the holidays roll around would be highly beneficial in keeping off those extra pounds.

Principle #7: Cope with Your Emotions with Kindness

You head for the refrigerator but are you truly hungry? Or are you stressed about some challenge in your life?

It is important to notice WHY you are eating, if not to satisfy hunger.

Are you seeking more fulfilling relationships? More satisfaction in your work/life? Are you tired and in need of some R&R? What is it you really need right now?

This can require some digging to uncover the ways you may be using food. Remember to be patient and compassionate with yourself as you work through this principle.

Principle #8: Respect Your Body

All bodies carry a different genetic blueprint, so it’s important to accept that you may not be the next champion bodybuilder or grace the cover of a fitness magazine. Stop focusing on society’s standards of how you should look and honor the body you have.

Principle #9: Movement—Feel the Difference

Find ways to move your body that make you happy and notice how good it feels! There’s no rule that says you have to go to a gym or be a runner in order for exercise to “count.” If you don’t love it, you won’t stick with it. Experiment with activities that help you feel energized and figure out what’s best for you. Your movement should bring JOY, not feel like punishment.

Principle #10: Honor Your Health—Gentle Nutrition

Diets begin by focusing on what foods to eat and avoid. Intuitive Eating has you first tap into hunger and fullness signals, emotional awareness around food, and body respect. This final step has you consider the nutritional components, such as how much protein you need in a day, or that eating vegetables is a smart move.

This final step looks different for everyone and there is no “perfect” way to eat. 

Intuitive Eating is a weight neutral approach to health. It’s a way of life that you may choose to practice.

In learning these 10 principles, I’ve become aware that my coaching practice actually integrates parts of Intuitive Eating with nutrition fundamentals. It’s a blend of both worlds that offers flexibility along with the idea that there is no one “perfect” way for everyone to eat.

And it’s NOT a diet. Email me and we’ll create a plan to help you sail through the holidays and look and feel your best as you move into 2022.

Much love,
Health Coach Carol

 “Those who are cheerful and merry at table benefit from their food.”—Sirach 30:25

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-Webster)

Intuitive Eating: rejects diet culture, a set of beliefs that values thinness, appearance, and shape above health and well-being.

This past weekend I attended an introductory workshop on Intuitive Eating. While I was familiar with some of the Intuitive Eating principles prior to this, I learned some details that I thought you’d find interesting.

For those of you who have discovered a diet that is working well for you, congratulations! 95% of diets fail over the long term and often promote weight gain, so you are a rare success story.   

There are 10 principles of Intuitive Eating that are to be done in order. Master principle #1, then move on and master principle #2, and so on.

The #1 principle: Reject the Diet Mentality

This principle alone could take some time, patience, and a good dose of self-compassion to master.

If you’ve ever failed at a diet, it’s not your fault. You were set up to fail from Day One. Odds are good that dieting has interfered with your life to some degree.

This is a big principle, which is why it’s the first one.

Principle #2: Honor Your Hunger

How does your body KNOW when you’re hungry? What happens within the boundaries of a typical diet if you get hungry when you’re not supposed to?

Principle #3: Make Peace with Food

Do you experience guilt when you enjoy an amazing piece of cake, or suppress a craving for ice cream until you end up eating an entire carton? The only restrictions with IE are those due to food allergies or other medical reasons.

Principle #4: Challenge the Food Police

Eliminate the terms “good” and “bad” foods, and “cheat meals.” Were you told to “clean your plate” as a child? I was. These words are probably still “policing” us today.     

Principle #5: Discover the Satisfaction Factor

How often do you eat on the run, over the sink, or while watching television? When you do, you rob yourself of the pleasure and satisfaction found in the eating experience.

I’ll tell you about the last 5 principles next week and offer a blend of eating alternatives. In the meantime, if you’d like to learn more about Intuitive Eating, check out Intuitive Eating: A Revolutionary Anti-Diet Approach, by Evelyn Tribole and Elyse Resch.

Consider what this anti-diet way of eating could mean for you. Could you be open to new ideas and what is possible?

If you’d like to take a deeper dive into any of these principles, shoot me an email.

Sending you love,
Health Coach Carol

P.S. I was informed that October 13, was National M&M’s Day and shared the news with Mr. Non-Compliant. I know there are some of you who are always looking out for him. Perhaps he practices Intuitive Eating.

“If you don’t love it, don’t eat it, and if you love it, savor it.” —Evelyn Tribole

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 ark.

 Temperatures may swing from eighty degrees during the day to the fifties (or lower) at night. Do I run the air-conditioner or turn on the heat?

My favorite is open windows and fresh air. 

Then there’s the all-important question of WHAT TO WEAR? First it’s cold, then it’s hot, then…?

AGHHH!

Another uncontrollable stress (like you need one more stressor)—the change in season. Summer to fall seems to be the toughest on a body.

Unless, of course, you live in a part of the country that’s more temperate. Lucky you.

Oh, AND I read an article about video conferencing calls (like Zoom) being HUGE energy zappers, especially if you keep your camera on and are a woman or a new employee. (Keep reading. I’ll share the WHY of this later.)

All this creates the perfect environment for complacency, mindless eating, and the desire for a few too many comfort foods and/or drinks.

What to do?

Well, I’ve considered binge-watching funny movies and napping, which could be therapeutic for one rainy day. Any more than that could lead to hibernation. Not good.

More ideas to help beat the drab weather blues:

  • Stick with your exercise routine. Moving will help you feel more energetic and give you a mental boost. If you don’t have a routine, now is a good time to start something that you’ve only been thinking about.
  • Pay attention to what you’re eating and drinking. Sugar and caffeine may give you a temporary boost, and then you’ll crash. Noticing what and how much you’re consuming may explain some of your fatigue and moodiness, if that’s an issue.
  • Take a vacation if possible, or at least a one-day getaway to someplace interesting.
  • Do something nice for someone. You’ll both feel happy.
  • Eat an extra serving of vegetables.
  • Make sure you’re getting restful sleep. 7-8 hours is ideal.
  • Listen to your favorite music.
  • Make a pot of soup.
  • Take a mental health day, binge watch movies, and nap.
  • If you’re on Zoom or some other video conferencing platform much of your day, see if you can turn off your camera, at least some of the time. Being in front of a camera gives a heightened sense of being watched and is more draining than meeting in person or having a phone call. Women feel the pressure of having a positive camera appearance more than men, and new employees are more concerned with making a good impression than veterans.

If none of these suggestions work for you, be patient. Eventually the sun will shine, and we’ll be well into snappy sweater weather.

Peace and pumpkins,
Health Coach Carol

“Wherever you go, no matter what the weather, always bring your own sunshine.”—Anthony J D’Angelo