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

Embracing Winter Solstice

Welcome to Winter, which officially kicks off this evening, December 21st at 9:27pm CST.

In that moment, we are tilted as far away from the Sun as possible, resulting in the Sun taking its lowest and shortest path through the sky.

Winter Solstice.

In many cultures, the Winter Solstice symbolizes the rebirth of the sun and is often associated with renewal and new beginnings.

Monday, I attended a Winter Solstice Retreat presented by my friend Theuressa, Tea & Yoga. 

We were given the opportunity to reflect on our celebrations (highlights, peak experiences) and challenges (obstacles to connection, areas of potential growth, change) for the year.

While this week may be a bit crazy for you, (I’m still working on decorating the tree) perhaps before the New Year you can carve out a bit of time to reflect on the past 12 months.

Consider what’s working in your life and what needs to change.

What do you need to release? What will you continue doing? What new habits or adventures would you like to begin? How will you bring those changes about?  

Schedule a bit of quiet time to sketch out your plans.

Craving Warm and Comforting Foods?

With winter, we crave more substantial foods for energy and warmth. Our bodies need warm, moist foods like soups, stews and protein-rich foods.

The “digestive fire” we build in cold weather is crucial for health, immunity, weight management and overall well-being. Because this fire is strong in winter, we tend to be hungrier.

See, it’s not your imagination, you really ARE hungrier. I know I am.

This is the season to include spices like fresh ginger, cinnamon, nutmeg, turmeric, cloves and warm, herbal teas.

Plan to enjoy regular and more warm meals that include lentils, beans, whole grains and grounding (root) vegetables like beets, carrots, turnips, sweet potatoes. Avoid cold, raw food and drink.

Think of eating foods that provide comfort and energy and feel like a cozy bear hug.

A note of caution: avoid ultra-processed foods, artificial ingredients, refined sugar– and be careful not to overdo those delicious Christmas cookies.

I know–they’re AMAZING!

Well, do the best you can and remember to save some for Santa, served with a warm glass of oat milk.

I’ll share a few more ideas on winter eating next week.

Wishing you a season full of light, blessings, and your favorite celebrations.

Sending you love and a cozy bear hug,
Health Coach Carol

“There are two ways of spreading the light; to be the candle or the mirror that reflects it.”—Edith Wharton

Trim the Tree, Savor the Season, Eat Green Beans

It’s an interesting holiday season.

Perhaps part of the reason is because we are experiencing the shortest Advent possible. The latest that the First Sunday of Advent can fall is December 3rd.

That’s what happened.

If you feel as though you have less time to prepare for Christmas than you did last year, it’s because you really do have less time to prepare for Christmas. 

As is usually the case, some are finished decorating, sending cards, shopping, baking, etc. (If this is you, congratulations!)

And then there are the rest of us.

I’ve heard from some of you that it doesn’t even “feel” like Christmas or Hanukkah.

Many of us are trying to finish (or begin) decorating, bake that first Christmas cookie or buy a few gifts.

Some are missing loved ones.

Here’s Health Coach Carol’s idea:

Today, if you’re feeling a bit “off” your holiday spirit game, think about one thing you can do that would make you happy—or at least put a big smile on your face. Do that thing.

It may not have anything to do with the holidays, or maybe you’ll watch “It’s a Wonderful Life” and hang stockings for Santa to fill.

Or maybe you’ll make some green beans.

If you choose that last option, here’s a tasty and simple recipe for you to try. I made it for Thanksgiving and will make it for our Christmas dinner too.

My family gives it a “thumbs up.” Yes, even Mr. Non-Compliant eats these green beans happily.

Hope this recipe will at least make you smile.

Bon appétit!
Health Coach Carol

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced 
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

 

  “Remember, George: no man is a failure who has friends.”—Clarence the Angel

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced   
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

Turning Down the Dial on Stress

Stress management often involves trying to eliminate stressors.

John McEnroe, the famous tennis player, often smashed his racket when a match wasn’t going his way.

Somebody should have told Mr. McEnroe that it wasn’t the tennis racket that was the actual stressor.

A healthy lifestyle coach would argue that sometimes, enhancing your recovery is just as vital as reducing stress. 

Recovery involves regaining and restoring what’s been lost, leading you back to a state of well-being, health and performance. This sounds ideal, but the challenge arises when you feel too swamped to add even beneficial activities to your routine.

Like during the month of December, perhaps?

If you’re feeling as though your calendar blew up when you took your last bite of turkey, I’m right there with you.

This is where the “dial method” becomes useful.

Instead of an on-off switch approach to stress management, think of it as a dial. Imagine a continuum of stress recovery, ranging from a few minutes of restorative activities to dedicating substantial time to relaxation and self-care.

Picture a dial with levels 1 through 10, where Level 1 might be spending five minutes with your pet, Level 6 might be 15 minutes in Nature daily and Level 10 could involve creating a lifestyle centered around relaxation and mindfulness.

This method, recommended by health coaches, emphasizes gradual improvements in your recovery and stress management practices.

To apply this concept, first assess your baseline. Are you starting at a low level, perhaps a 1 or 2, in your recovery practices? Acknowledge this without judgment—it’s simply your starting point.

What does just a little bit better look like?

You might try:

  • Incorporating five minutes of journaling into your nightly routine.
  • Committing to a 10-minute morning walk three times a week for sunlight and fresh air.
  • Practicing one minute of deep breathing daily.

By gradually dialing up your recovery activities, you can more effectively manage stress.

This approach acknowledges that while removing stressors is important, building resilience through recovery is equally vital.

As you embark on this journey towards managing stress better, remember that “Level 10” is more of an ideal than a realistic goal for many. That, however, is exactly the point.

The beauty of this approach lies in the numerous levels in between, offering a range of options that you can tailor to suit your needs.

These levels are not set in stone but are flexible guidelines to inspire your personal wellness journey.

For those who find themselves particularly overwhelmed, it’s worth noting that sometimes the most opportune moment to start a new stress management practice is precisely when your schedule seems too full.

It might sound counterintuitive, but integrating small, manageable practices into your busiest days can set a foundation that feels effortless to maintain, or even enhance, when life eventually slows down. 

And, if life continues at a relentless pace, adopting these practices sooner rather than later ensures you’re not postponing essential self-care while waiting for a mythical “perfect time.”

The goal is to start where you are, with what you have, and gradually build a more resilient, peaceful lifestyle, one step at a time.

 And if you feel stuck on the low end of your recovery dial, email me and we’ll create a stress management practice tailored to your needs.

Calm and Christmas Cookies,
Health Coach Carol

“As we struggle with shopping lists and invitations, compounded by December’s bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same.”—Donald Westlake