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carol@inkwellcoaching.com

Crown Point, IN

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October 21, 2021

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: Reject the Diet Mentality Honor Your H

October 14, 2021

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-Webs

October 7, 2021

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 ar

September 30, 2021

Knocking Excuses Down for the Loss

If you’ve been reading my blog for the past year, you probably recall the weekly countdown to the birth of baby Angelos. We followed his size in the

September 23, 2021

Have Fun While Staying the Course

Yes, it truly is possible to do both. Many believe it’s an EITHER, OR situation. This past week I received the following text: “Down 1 pound 🙂

September 16, 2021

Celebrate September with Food

Now that we’ve gotten past the almost official end of summer, Labor Day weekend, thoughts of pumpkins and turkeys begin to dance in our heads. Not.

September 9, 2021

Pinky, the Ice Cream Truck

Last Sunday I was outside and heard the familiar sound of an ice cream truck in the neighborhood. I hadn’t seen one of these in…well, quite a long

September 2, 2021

Delicious Memories and a Recipe

I recently received a head of green cabbage as a gift. Now, I’m not one to buy cabbage, although I like it on occasion. Roasting it seemed like a go

August 26, 2021

Love Chocolate

The good news is that chocolate is actually healthy for us. The bad news is that we must be selective in the quality of chocolate we choose in order f

August 23, 2021

Chocolate Nut Clusters

1 cup bittersweet (at least 70% cacao) chocolate, chopped or wafers 1 cup raw almonds                                           

Farewell, Flag Pants

“You’re getting a little wide in the beam, aren’t you kid?”

Those words literally kicked me into the basement of reality and sadness, all at the same time. They are the words I heard from my dad when he picked me up after my first year of college.

Yes, I had gained a good amount of weight (and several sizes) during my freshman year of pharmacy school.

I felt horrible and didn’t even recognize myself in the mirror.

The stress eating had taken its toll.

Fast forward to the summer of 2018.

I was going through my closet and was actually AFRAID to try on my “flag pants.” The navy capri pants with tiny American flags on them had me recalling that time when I had outgrown my clothes AND lost my identity.

Trying them on took a bit of courage.

I held my breath, stretched and tugged, and lo and behold, buttoned them.

It was at that point I realized that they don’t reflect the present day me. I’ve outgrown the “flag pants” in lots of ways, even though I could physically still wear them—barely!

Do you hit the rewind button and play an old, unflattering story when you go to try on your version of “flag pants?”

Many people do. It’s not who you are today.

I understand how scary it can be to even pull those “flag pants” out from the closet depths, let alone try them on.

I’d like to help.     

If this kind of thinking has been a challenge for you, hit “reply” to email me and we’ll set up a time to get on a call together.

I currently have space to take on 3 clients before the holidays are upon us. Could one of them be you?

If you are nervous and feel a bit of resistance, that is OK! We’ll talk about that too.

I want to see you thrive! I want you to have the choice of whether to dump your “flag pants” or wear them– IF they make you feel AMAZING!

“When people shine a little light on their monster, we find out how similar most of our monsters are.” ― Anne Lamott, “Bird by Bird: Some Instructions on Writing and Life”

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