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carol@inkwellcoaching.com

Crown Point, IN

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February 18, 2021

One of the Healthiest Fruits on the Planet

We are on week #33, counting down with my expectant friend. As some of you know from experience, she is getting pretty uncomfortable. My prayer for he

February 11, 2021

Fun with Jicama

At week #32, baby is a jicama in size. That’s right, a jicama. Starts with a J and sounds like an H. Jicama is a globe-shaped root vegetable with pa

February 4, 2021

Sumo, Coconut, and the Birth Month

If you’re an orange lover, I have some REALLY GOOD NEWS! The Sumo are here. Sumo oranges, that is. I wrote about them last year. If you missed that

January 28, 2021

5 Reasons Why Your Snack Bar May Not Be Your Friend

In a recent conversation, the topic of cereal/granola/protein bars came up. They appear to be a healthy snack, especially for a very busy person who i

January 21, 2021

Getting Back on Track

Baby size at 29 weeks is a butternut squash. And, like last week’s eggplant, butternut squash is technically a fruit. Since I wouldn’t care to eat

January 14, 2021

The Surprising Truth about Eggplant, and a Recipe

A large eggplant. That is the vegetable size of a baby at week #28. Oh, but wait just a minute. An eggplant is actually a FRUIT because it grows from

January 7, 2021

My Least Favorite Vegetable and a Challenge

At week #27 baby is the size of… …a head of cauliflower. Most of you know that I do not care for this vegetable. I’ve tried. Truth is that cauli

December 31, 2020

Cheers to Scallions and a New Year

At week #26, baby is the size of a scallion. The first question that popped into my head is: What’s the difference between a scallion and a green on

December 24, 2020

The Hope and Excitement of a Baby

A bit of background for my new readers: I’m taking the produce journey along with my good friend who is expecting. As we track the progression, we l

Share the Love

Today, give some positive encouragement to another human being. This person may be a workout buddy, neighbor, co-worker, friend, family member, stranger, etc.

It matters not who you encourage. It only matters that you do.

In order to stay healthy, and happy, it’s important to help others.   

Scientists who study genetics and molecular biology of cancer and other chronic diseases have recently made some interesting discoveries:

* Loneliness and feeling alienated from other people triggers our cells to produce inflammation and suppress our immune system.

* Social connections do the opposite. Strong relationships and helping other people strengthens our bodies.

In a nutshell, helping others and feeling like you’re making a positive impact for the greater good contributes to overall health and well-being.

Fitness, strength, and health are a shared goal.

Some ideas to help you become a lean, healthy, and happy machine:

  • When your co-worker makes the claim that she needs to eat healthier, encourage her to eat an extra helping of vegetables each day.
  • That buddy of yours who is going to start working out on Monday… make a plan to meet him at the gym and do something together, today.
  • The next time your friend says she’s going to stop drinking those sugar-filled sodas and you meet for lunch, order water for BOTH of you, and let her know that you are also trying to do better.

We all know that staying on the healthy lifestyle track has its challenges. When we encourage others, we do better ourselves. How cool is that?

Many of you in my Inkwell community have been practicing powerful habits for quite a long time. When you consider how you may have felt a couple years ago compared to now, you know that the choices you make today DO matter.

I am with you every step of the way. Some days go better than others. However it goes, I know that we are doing our best TOGETHER!

If you’re reading this and feel as though you’re struggling all by your lonesome, send me an email. I’m here to help. My health depends on it too.

“Make a lean body a ‘side effect’ of your life in three ways: Understand who you are and what is truly, deeply important to you; Honour your body with meaningful choices; Focus on the quality of the journey.”—Ryan Andrews

How’s Your Juggling Act?

I recently got a call from my son who started a new job as a rehabilitation therapist in conjunction with a chiropractor.

He is learning lots of information, including the in’s and out’s of being a small business owner.

His routine for cooking meals, working out, and other tasks, has become a bit challenging.

As he put it, “I’m drinking water from a fire hydrant.”     

In addition to all of this, he needs sleep.

He loves his new life, yet at the same time, his juggling act is not the best.

Can you relate?

I can. Life gets a bit hectic at times and we feel our routines slipping away. I too, have lost it on more than one occasion.

Sometimes it’s a short-term thing. Sometimes, it goes on for…years.

My son thought he’d have a handle on all of this within a couple months. Not quite.

I’ve met people who have been drinking from that fire hydrant much longer than they had ever intended.

The reasons vary—children’s activities, work schedules, aging parents, and the list goes on.

Our juggling act isn’t as polished as we’d like, and we start dropping those colorful juggling balls.

Planning, cooking, exercising, playing, sleeping…all get dropped.

Blood pressure, cholesterol, frustration level, and weight…all go up.

It doesn’t have to be this way. When the right habits FOR YOU are implemented, the juggling act gets much easier.

Wouldn’t it be great to enjoy an amazing life without dropping you?

Consider what it would be like to feel lighter, healthier, and happier. What if you were able to find space in your day to take a break from juggling and have some fun?

I’d love to help you figure out what steps you can take TODAY to create the health and life you truly desire.

If you could use some help with your juggling act, shoot me an email and we’ll find a time to chat.

Decide now to live your best life.

“The body needs its rest, and sleep is extremely important in any health regimen. There should be three main things: eating, exercise and sleep. All three together in the right balance make for a truly healthy lifestyle.”—Rohit Shetty

What’s for Breakfast?

I’ve been talking about breakfast quite a bit lately. Some of the BIG questions: When do I eat it? What is best to eat for breakfast? What if I’m not hungry in the morning? How in the world do I find the time?

Great questions! Here are a few answers for you:

  • Eat breakfast when you are hungry. For some, that’s first thing. For others, it’s later in the morning. The more important thing is WHAT you eat for your first meal of the day to break your fast.
  • It’s best to include some lean protein, and if you’re real ambitious, some vegetables. Good fats, such as avocado, nuts, olive oil, etc. are a good idea. So what does this look like in real food?
  • Omelets or scrambled eggs with vegetables sautéed in a bit of olive, avocado or coconut oil are ideal. Oh, and be sure to eat the entire egg. One egg gives you 6 grams of protein, along with a multitude of vitamins, minerals and healthy fat. The good stuff is in the yolk. The egg yolk is not the reason for high cholesterol in North Americans.

Of course, if you’re a body builder or Rocky Balboa, consuming a dozen eggs at once may be a bit over the top. In that case, have a couple eggs and supplement with the whites.

  • Plain Greek yogurt with added berries, nuts, and granola makes a quick and easy breakfast. Fage is my favorite brand because of the probiotics it provides, along with high protein and low sugar. If the taste is a bit too tart, add a drizzle of honey or 100% maple syrup until your taste buds come around.
  • Hard boiled eggs, whole grain toast or apple slices with nut butter, oatmeal with nuts, berries and a side of cottage cheese, leftovers from the night before, protein shake with added greens (you won’t taste them as long as you have a good blender).

I must admit that my toughest meal of the day to get in my vegetables is breakfast. I’m still practicing, so I’ll get better over time. Remember: do just a little bit better.

Drink plenty of water. In fact, start your day with a glass or two and you’re off to a good start with your hydration requirements.

On finding the time for breakfast:

  • Make a plan, then follow through with the plan. The painful fact is that if you’re too busy to eat a nutritious breakfast, you’re too busy to be lean and healthy. This means packing your food to eat when you’re ready, instead of leaving it to chance in the work break room or nearest drive-thru.
  • Don’t intentionally skip breakfast to drop body fat. In the long run, those who skip are up to 5 times more likely to be obese than those who make it a daily habit.

Click Here for my recipe for Peanut Butter Oatmeal Breakfast Bars, great to make ahead and freeze. They’ve gotten rave reviews, and may help you on those “grab and go” days.

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.”—A. A. Milne

 

 

 

 

 

Chocolate Protein Bars

  • 2 Cups (or 16oz. jar) Natural Peanut Butter
  • 1 1/2 to 1 3/4 Cups Organic Honey
  • 2 Cups Chocolate Vegan Protein Powder (I like Arbonne)
  • 3 Cups Rice Krispies

In a microwave-safe bowl, combine peanut butter and honey. Heat for about 90 seconds until it stirs easily. Add protein powder and Rice Krispies and mix thoroughly (The mixture will be thick). Press into a 9 x 13 inch pan. Refrigerate for about 1 hour, or until solid enough to cut into bars. Store in refrigerator or freezer. These keep well for weeks in the freezer.

Recipe Alternatives:

  • Almond Butter in place of Peanut Butter
  • Vanilla Protein in place of Chocolate Protein
  • Oats (gluten-free) or puffed rice or cocoa rice krispies in place of Rice Krispies
  • 100% Pure Maple Syrup in place of honey or use some of each
  • When using Vanilla Protein, add a teaspoonful or so of cinnamon

Note: You can obviously be as creative as you like with these. Have fun experimenting, as the options are numerous as to what you could add or substitute. I like Arbonne protein because it tastes great, is easily digestible, is gluten and dairy free (if either of those are an issue for you), and contains no artificial sweeteners, colors, or sweeteners. For more information on, or to acquire Arbonne products, send me an email.