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carol@inkwellcoaching.com

Crown Point, IN

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March 23, 2023

The Truth About Green Bell Peppers

Green bell peppers are not a favorite of mine. In fact, when I order veggie skillets, I usually request that they be omitted. I find them to be bitter

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Food, Health
March 16, 2023

Care for an Exercise Snack?

The terminology “exercise snack” is rather intriguing. I wanted one before I knew what it was. Would it be coated with dark chocolate? Is it low i

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Health
March 9, 2023

Decrease Your Stress and Enjoy a Muffin

Let’s start with the muffin. Last week I wrote about the health benefits of eating wild blueberries. Saturday morning, I decided that I had to have

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Food, Health
March 4, 2023

Plant-Based Wild Blueberry Muffins

Plant-Based Wild Blueberry Muffins These muffins are dairy-free, gluten-free and egg-free. The texture is different than mainstay blueberry muffins. I

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Breakfast, Recipes
March 2, 2023

Tiny Berry Packs a Powerful Punch

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and

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Food, Health, Personal Development
February 23, 2023

Debate on the Dirty Dozen

“Should I spend my money on organic fruits and vegetables?” “Is organic produce superior nutritionally?” “Does it really matter?” I hear t

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Food, Health
February 16, 2023

Choosing a Tasty Pineapple

In the past week, a discussion came up about pineapple. How do you choose a tasty one? Well, for those inquiring minds, here you go.  How to choose a

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Blog, Family, Health, Personal Development
February 8, 2023

Happy Birth Month

You’re probably thinking that I just celebrated my birth month. And I did. One year ago. Already. How quickly the years go by.  I recently read No

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Family, Friendship, Health, Personal Development
February 2, 2023

Colorful Cauliflower and Fresher Berries

Interesting what shows up in conversation when a bunch of friends gather. Most recently, this is what happened. “So, have you ever wondered how caul

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Food, Health
January 25, 2023

5 Ways to Stop Playing the Comparison Game

We all do it. As human beings, it’s part of our nature. We compare for points of reference. But we don’t have to play the game anymore. If you fin

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Health, Personal Development

5 Ways to Stay Committed to Your Goals

January 5, 2023
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Health, Hope, Personal Development

We’re into another year in what seems like a flash.

Even if I didn’t look at a calendar, I’d know this.

How, you ask?

BECAUSE MY PARKING SPOT IS NOW OCCUPIED WHEN I GO TO THE GYM. 

I go to my same classes, at the same time of day, and I typically park very far from the entrance.

No more parking spot. So, I now park even further from the entrance.

Good news is that I get more steps into my day.

Good news is that more people are exercising.

Bad news is that in a few weeks, I’ll get my parking spot back.

It’s a pattern that I’ve witnessed for decades.

The excitement of the new year and goals of getting healthy tend to go by the wayside when real life takes over. It’s easy to fall into familiar patterns that often don’t serve us.

If they did, we wouldn’t have the desire to change them.

Today, I give you 5 ways to stay committed to your health (or any) goals, even when you don’t feel like it, life gets really messy, you lose hope and feel like nothing’s working or you absentmindedly eat an entire bag of cookies/chips/fill in the blank.

  1. WHY do you have the desire to get healthy or lose weight or whatever it is you’d like to do? Now, go deeper, with that WHY. Then, go even deeper. You know you’ve hit the real reason WHY when it almost (or does) make you cry. Getting clear on the REAL rock-bottom reason you’d like to accomplish your goal is key to making it happen. When you get off track for any reason, go back to the big WHY.
  2. Remember to practice one small activity at a time that takes you in the direction of your commitment. When you figure out what that is, put it into your calendar or it won’t happen. If you tell yourself you’re going to walk 10 minutes 3 times a week, schedule those times and keep the dates. You’re important!
  3. When you mess up (because we all do) admit it and begin again immediately. You’re in good company so don’t beat yourself up over it. Do not wait until Monday or after another social gathering or when the birthday cake is gone. Now is the only time we have. Make it count.
  4. Be flexible. If you decide on a plan that isn’t working for you, adjust accordingly. Sometimes we set unrealistic expectations for ourselves. It’s best to set yourself up for success, master one thing, then add another desirable habit.
  5. When you feel stuck, do an activity for 5-10 minutes that gets you back on track toward your big WHY. Even the tiniest action can get the momentum going again.

Need help with your big WHY? Email me and we’ll set up a time (for about 30 minutes) to figure it out together. It’s my New Year’s gift to you! WHOOT WHOOT! 

Oh, and my word for 2023 is…CLARITY. If you haven’t chosen your word for the year, it’s not too late. Go for it! Then practice living it.

May 2023 bring you health, happiness and clarity.

Much love,
Health Coach Carol

“Many people think they lack motivation when what they really lack is clarity.” – James Clear

Wishing You a Happy, Healthy 2023

December 29, 2022
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Health, Personal Development

It’s that time of year when we think about starting something new.

Perhaps even a resolution. Or three.

Here’s a tip: decide on a small daily action that you are highly committed to sticking with, rather than a big resolution.

Something measurable and specific, like starting each day with a glass of water. (Rather than losing weight.)

Trying one new-to-you vegetable a month. (Instead of eating healthier.)

Or reading a book about an interesting person or topic for 10 minutes most days. (As opposed to reading 20 books a year.)

By choosing one small, committed action that you can stick with, you’ll experience change that lasts. 

And leads to you being your best.

Another option is to choose a word that you’d like to live into for 2023. I’ve yet to choose my word.

I’ll be spending some quiet time in the next few days to reflect on the past year and consider my plan for the next one.

Perhaps you’d like to set time aside to review the year and all that you’ve experienced. What went well and what would you like to do differently?

I wish you all the best as we move into 2023 together.

Much love,
Health Coach Carol

“Tomorrow is the first blank page of a 365-page book. Write a good one.”—Brad Paisley

Hachiya, Winter and the Movie

December 22, 2022
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Christmas, Family, Food, Health

Curiosity got the best of me. This week I tried the heart-shaped Hachiya persimmon fruit. 

I allowed it to sit for several days to ensure that it was fully ripe.

Since the peeling was tough and came off easily, I removed it. The fruit was soft and sweet and reminded me of a mango in flavor and texture. 

The idea of baking something with persimmon floated through my head, however since I have yet to bake a single Christmas cookie and am still in the process of decorating the tree, I let that idea keep floating along.

And Mr. Non-Compliant isn’t a fan. I’d best stick with baking traditional goodies like chocolate chip cookies. Mr. NC tells me that Santa likes those best.

I don’t have the heart to tell him that chocolate chip cookies aren’t Christmas cookies…oh well.

As I look out my window onto Persimmon Street, I wonder if anyone who lives on that street has ever tried a persimmon.

Curious.

Welcome Winter

It’s officially winter and the forecast for the next couple of days is right in line with the seasonal shift.

Lots of blowing snow followed by extreme cold.

Apparently, everyone in my neck of the Region is listening to the forecast. Thinking that I’d beat the crowds at the grocery store yesterday morning (around 9:00), I was shocked to find the parking lot packed and the lines so long that I couldn’t see the end.

After surveying the situation, I decided to revisit later in the day when I wasn’t trying to play beat the clock.

If you still need to shop, remember to view it as an opportunity to practice the art of patience.

Movie Update

For the record, the votes were split as to whether Die Hard is a Christmas movie. Since in my family the vote is 3:1, I gained a little ground with the 50/50 split.

Thank you for participating in this important process. We agree to disagree, or we agree, depending on which stance you take.

As you celebrate the season, savor the flavors of all the deliciousness that accompanies the festivities.

When it comes to the goodies, chose wisely and only eat it if it’s AMAZING! 

I wish you and your family a Merry Christmas and Happy Hanukkah.

Be careful out there.

Much love,
Health Coach Carol

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” –-Edith Sitwell

Persimmon, Christmas Movies and Compassion

December 15, 2022
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Christmas, Food, Health

Intrigued by seeing persimmon fruit in the produce section of the grocery store, I decided to be adventurous.

The Fuyu variety that I found are about the size of tomatoes. When choosing persimmons, select those that are deep red or orange, have glossy, smooth skin and have their green leaves intact.

I bought two not knowing anything about them. We ate one a few days after purchase and the other sat for about 5 more days.

The first one was firm and sweet, however the second one was sweeter with more of a honey flavor. It probably had time to ripen, since I kept it at room temperature. Refrigeration stops further ripening. 

Cut persimmon like you would an apple, by removing the green stem, inner core and slicing into bite-size pieces. The skin is a little tough—good fiber.

Persimmons have lots of important nutrients, are a good source of fiber, promote heart health, support healthy vision, reduce inflammation and aid in digestion.

When I shared one with Mr. Non-Compliant, he asked “So why would I eat this instead of an apple, if it’s like eating an apple?”

My response, “It’s good to add variety to your diet to get lots of nutrients and experience adventures in eating.”

He ate it. I think he then pulled out the container of M&M’s. More variety and adventure, I’m guessing.

I’ll be buying more of these. Persimmon would be delicious in a salad with greens, goat cheese, walnuts or pecans, extra virgin olive oil and balsamic vinegar. Great eye appeal too.

You could also add this attractive fruit to hot cereal, smoothies, baked goods, yogurt. 

If you choose the heart-shaped Hachiya persimmons, they must be fully ripe to be enjoyable. This variety is on the mushy side and is well-suited for chutneys, pies and puddings.

Christmas Movies

When you think of Christmas movies, what comes to mind? The Santa Clause, Home Alone, It’s a Wonderful Life, Elf, to name a few. The dispute in our home is whether or not Die Hard is in this category.

I vote NO. I’m outnumbered.

Curiously, what do YOU think? I’d love to know. Is Die Hard a Christmas movie?

I’d like to settle this once and for all.

Thanks for your input. (Please vote NO.)

Compassion

It’s that time of year when life can feel a bit crazier than normal. As our patience is tested to the extreme, may we all be more compassionate and offer others grace.

We never know what our neighbor or fellow driver may be dealing with.

Remember to drink your water, eat some vegetables and get sleep. It’ll be easier to find compassion for the rest of humanity—and for yourself.

Sending you love,
Health Coach Carol

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” — Dalai Lama

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