1-219-765-8600

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

Tips to Stay and Get Back on Course

There are those times when we are consistent and persistent with a good habit, and positive results aka success, elude us. This may be the case with your health and fitness, your work, and your life.

What then? What next? Do you revert back to an old way of thinking and doing? Do you get depressed and eat an entire bag of chips or carton of ice cream?

Sometimes. Sometimes, we simply feel like giving up and wallowing in our misery. Then, suddenly, we hear that little voice that says, “Wait! Keep going. Have faith and keep moving forward.”

And so it goes—the rollercoaster of life.

If you’re feeling like eating the chips or ice cream, WAIT! Here are some tips to help you not commit dietary suicide in 15 minutes or less. In other words, here is your HOPE.   

*If you’ve been following a solid routine of exercise and eating nutritionally sound and are not seeing results on the scale, remember that time is necessary for your body to shift. Is there another way to measure the benefits of your new routine? Has energy, blood pressure, sleep quality, mood, self-esteem, attitude, ANYTHING improved? I’d bet big money that SOMETHING is better. And kudos for eating foods that are higher in nutrition and moving your body. Success in every way.   

*Look back on how you were doing with your program two, three or six months ago. What’s gotten easier? What’s a habit now, that wasn’t then? Don’t act like it’s no big deal that you used to eat two vegetables a day and now you eat three. This is progress!

*Let’s say you spent a weekend binging on food, drink and non-activity and feel downright crummy. Do the next right thing. Drink a glass of water, take a walk, eat a spinach salad (even if you have to get it from the grocery salad bar), roast a big pan of vegetables for a snack, call your friend to meet you at Zumba, schedule your workout plan for the week ahead then do ten push-ups. Do the next right thing.

*Remember this is about progression, not perfection. We all have days, even weeks, that come apart at the seams from time to time. Wallow for 5 minutes, then listen to your favorite music that lifts your mood and shifts your attitude. Change your state. Movement helps immensely!                           

*Set up a time to have a free chat with me. Sometimes all it takes is another perspective to get you headed in the right direction. Here’s the deal: you tell me the “elephant” in your life that is keeping you stuck and I’ll help you get out from under his really big foot. This is what my research and coaching session is about. My curious mind wants to know: What is your elephant?
CLICK HERE to book your chat 

 “When a train goes through a tunnel and it gets dark, you don’t throw away the ticket and jump off. You sit still and trust the engineer.” –Corrie Ten Boom

Veggie Protein Stir Fry

Here’s a quick and easy recipe using Beyond Meat meat substitute that is so tasty, my Mr. Non-Compliant never knew it wasn’t ground beef! I’ve made it for several of my Kitchen Coaching classes and it’s gotten rave reviews. You can find Beyond Meat products in many local grocery stores.

Veggie Protein Stir Fry

• Fresh or frozen vegetables cut in similar size pieces (red sweet pepper, carrots, broccoli, etc., the more colorful the better)
• 1-2 cloves minced or pressed garlic
• Lawry’s Seasoned Salt or your favorite seasoning, to taste
• Extra virgin olive oil, enough to coat the pan
• One package of Beyond Meat, The Beyond Burger

Sauté your choice of vegetables in extra virgin olive oil. Once the vegetables are tender, about 10 minutes, add the garlic and The Beyond Burger. Break apart the “burgers” so they are in crumbles and mix with the vegetables. Cook for another 5 minutes. Season to taste. Enjoy as is, or top pasta, brown rice, or make a lettuce wrap with some Romaine lettuce leaves. The quantity of vegetables and Beyond Burgers you use will depend on how many people you’re feeding. One package of The Beyond Burger has two patties (2 servings), each containing 20 grams of plant protein, no soy or gluten.

Post Kitchen Coaching Tips

I recently held a kitchen coaching class, which meant a fun evening of food, learning and laughs. Some takeaways:

  • Make a crock pot full of soup on the weekend so that you have leftovers for the week.
  • Whether you are cooking for one, two or five, make extra. Package the portion you’d like to have for another meal before sitting down to eat, so the extras don’t accidentally disappear.
  • Store your olive oil in the refrigerator to keep it from going rancid. Since it will solidify, keep a small bottle at room temperature so it doesn’t delay your cooking. Rancid oils and foods produce free radicals in the body that over time may contribute to disease. (This  is  why you should not overheat oil, since the same process happens.)
  • When choosing fish, choose wild-caught varieties. A couple reasons: these are typically higher in omega-3 fats (a good thing), and lower in pesticides and toxins, than farm-raised.
  • Keep hard boiled eggs on hand. These make a great snack, breakfast on the go, and offer extra protein when added to a salad. If peeling them is a problem for you like it is for me, you can buy them already boiled and peeled! Any leftover chicken, beef or fish may also be slightly warmed and added to a bed of greens.
  • Toss vegetables with extra virgin olive oil and Lawry’s Seasoned Salt or salt and pepper, then sauté or roast. Any combination of vegetables will work, cut in similar size pieces. Sauté for about 10 minutes or roast at 425 degrees F for about 25 minutes. Adjust time according to your liking.
  • Using chicken or beef bone broth for any recipe adds more nutrients and protein than regular broth. You could certainly make your own. I buy organic bone broth because that’s what works for me.  

The best part is knowing that there are lots of us in community practicing habits that lead to better health. Support along this journey is vital in order to make it a lifelong habit. If you have a friend who could use help, please forward this email to them.

Celebrate doing just a little bit better! Perfection? Well, I burned some of the roasted squash in Kitchen Coaching class. Next time I’ll do better.

“The seminar about making healthy meals is very informative. I learned a lot of ways to make healthy meals in a short period of time. This is perfect for my sometimes busy schedule.”–Markia

A Safari, One Thing, and a Surprise Recipe

I often compare our health journey with being on safari.

Now, this is only a guess since I have never been on safari. What my wild imagination leads me to believe is that being on safari is so expansive, it must be a challenge to know where to begin; like figuring out how to improve our health.

There is SO MUCH! Here’s the good news…

Over the past year I’ve been developing a program for people who want to:

• Feel healthy and amazing in their bodies
• Lose weight while not sacrificing the foods they love
• Stop overeating and start having a love affair with food again

As I’m in the last phases of market research for this program, and because YOU have chosen to be a part of this community, I am offering you a very special opportunity.

In exchange for allowing me to interview you about your most desired health transformation, I’m offering you a 30-minute complimentary coaching call.

As a THANK YOU for your time in helping me with market research (yes, I’m talking to YOU!), I’ll be gifting you with laser-focused, specialized coaching on your specific area of health transformation.

We’re all in this together, and we’ll make a great team! CLICK HERE to schedule our call!!

We will spend a total of 50 minutes together, and you’ll leave the call with a clear path to gaining the health goals you desire most. You’ll know exactly where to begin on your “health safari!”

When you know the ONE THING you can do to make the most progress in the least amount of time, you will feel more at peace with where you are right NOW.

I’m excited to speak with you SOON! CLICK HERE to book your call today!

Here’s a quick and easy recipe using Beyond Meat meat substitute that is so tasty, my Mr. Non-Compliant never knew it wasn’t ground beef! I’ve made it for several of my Kitchen Coaching classes and it’s gotten rave reviews. You can find Beyond Meat products in many local grocery stores.

Veggie Protein Stir Fry

• Fresh or frozen vegetables cut in similar size pieces (red sweet pepper, carrots, broccoli, etc., the more colorful the better)
• 1-2 cloves minced or pressed garlic
• Lawry’s Seasoned Salt or your favorite seasoning, to taste
• Extra virgin olive oil, enough to coat the pan
• One package of Beyond Meat, The Beyond Burger

Sauté your choice of vegetables in extra virgin olive oil. Once the vegetables are tender, about 10 minutes, add the garlic and The Beyond Burger. Break apart the “burgers” so they are in crumbles and mix with the vegetables. Cook for another 5 minutes. Season to taste. Enjoy as is, or top pasta, brown rice, or make a lettuce wrap with some Romaine lettuce leaves. The quantity of vegetables and Beyond Burgers you use will depend on how many people you’re feeding. One package of The Beyond Burger has two patties (2 servings), each containing 20 grams of plant protein, no soy or gluten.

Bon Appétit!
Carol