1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

Top
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

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 papery, golden-brown skin and a starchy white interior.

Raw, it tastes similar to an apple. It crunches like one too and is a tasty addition to salads.

Cooked jicama takes on the flavor of whatever you season it with.

You can substitute jicamas for potatoes. The good news is that they are low in carbs, fat, calories, and sugar. They are a good source of vitamin C, potassium, calcium, fiber, and prebiotics (they help increase the good bacteria in your gut).

Unlike a potato, you must peel jicama before eating. This is best accomplished with a sharp knife.

The way I buy jicama is already peeled, cut, and packaged. Yes, that’s correct. I cheat. 

Ways to include jicama in your life:

  • Add it to a vegetable salad for extra crunch
  • Combine with mango, pineapple or papaya for a tropical fruit salad
  • Cut it into thick slices and serve with a dip like guacamole or hummus
  • Add it to a vegetable platter
  • Stir-fry it with sesame oil and rice vinegar
  • Sprinkle it with lime juice and chili powder for a spicy snack

 Jicama can be baked just like a potato. Simply pierce the whole, washed jicama with a fork and bake it at about 375 degrees until softened, approximately 45 minutes. Serve it, sliced open, with butter, sour cream or Greek yogurt and chives.

Or make jicama fries:

Preheat oven to 450 degrees F. Either microwave the jicama in a bowl of water for approximately 6 minutes or pour boiling hot water over the jicama fries and allow to set for 10 minutes. This gives them the crispy French fry quality when roasted. Drain jicama fries and place on a baking sheet lined with parchment paper. Toss with salt or seasonings of your choice. Bake until golden brown, about 25-30 minutes, tossing halfway through.

Have fun experimenting with jicama.

Happy Valentine’s Day!

Much love,
Carol

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

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 post and would like to know more, here’s the link.

https://inkwellcoaching.com/2020/03/12/the-scoop-on-the-sumo/

I found some at Whole Foods. Good luck getting them now though. I told my pregnant friend that they’re in season and I think she may have cleaned them out. Just kidding! 🙂

Speaking of pregnant friends, she is now at week #31. Baby is the size of a coconut.

One of the oils I use on a regular basis is coconut oil. I coat my pan with it when I cook eggs and make grilled cheese. Sometimes I use it in baked goods when the recipe calls for some type of oil/butter.

The kind I use is virgin, unrefined, cold-pressed, organic. The unrefined coconut oil has a smoke point of 350 degrees F.

 Refined coconut oil has a higher smoke point of up to 400 degrees F. It also has less of a coconut taste and fewer nutrients due to the refinement process. Choose chemical-free methods if you go with this one.

Coconut oil is a healthy fat and may help reduce hunger. We need to include a variety of healthy fats in our diets to provide energy, support cell growth, protect organs, keep our bodies warm, and add flavor to food.

Oh, and another tidbit of REALLY GOOD NEWS!

February is my Birth Month! 

Let the celebrating begin…and continue. I highly recommend celebrating the “Birth Month” as a bonus to the traditional birthday.

By doing so, there’s no more “belated” for those who may miss the day.

And there are many more opportunities for fun with family and friends.

Cheers to celebrating life at every age.

Much love,
Carol

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”—Maya Angelou

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 is always on the go.

Spoiler alert. A high number of them are no better than your favorite candy bar.  

 5 Reasons Why Your Snack Bar May Not Be Your Friend

1. High sugar content. Check out ADDED sugars. Fruit has sugar because God made it sweet, so that’s not the number to be concerned with here. Added sugars are in your bar because of sugar, corn syrup, honey, etc. This number needs to be on the low side—no more than 10 grams. Keep this in mind: The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.

2. Low protein. In order for that bar to help sustain you, look for protein content of 5 grams or more. A bar high in sugar and low in protein may set you up for a dip in energy later.

3. Low fiber. The greater the fiber content, the longer you’ll stay full so that you can be productive until your next meal. Look for 3 grams or more. Adults 50 and younger need 25 grams/day for women and 38 grams for men. Over age 50 need 21 grams and 30 grams respectively. (It’s about the same number as maximum added-sugar intake, so easy to remember.)

4. Unhealthy fats. Avoid bars with trans fat. It’s important to read the ingredients for this, because even if the number reads zero grams, it’s not always the case. If you read partially hydrogenated oil, margarine, or shortening, do not buy it or eat it.

5. Too many weird ingredients. Look for more whole foods and fewer ingredients that leave you wondering what they are. Nuts, seeds, dried fruits, and oats are good.

I’ve found that RX Bars are pretty clean. Although the sugar content is high, it’s from dates, not added sugars.

Oh, and by the way, the 5 reasons are a good standard for any food that comes with a label.

***************

Baby at week #30 is the size of a large head of cabbage, which is about the size and shape of a person’s head. Very clever.

Cabbage belongs to the same group as broccoli, Brussels sprouts, and kale, known as the Brassica family.  

It is inexpensive, easy to store, and is an excellent source of vitamins C and K, folate, and a great source of protective phytochemicals.

Cabbage is available in different varieties and colors: Savoy, Napa or Chinese; green, red, purple, and white.

It can be fermented (as in kimchi or sauerkraut) or cooked in a variety of ways, including steamed, sautéed, braised, or stuffed. Toss it into soups.

I remember my mom and grandma making delicious stuffed cabbage when I was young. (If you have an amazing recipe for this, please share it with me.)

To get the greatest nutritional benefits, eat raw or steamed (not microwaved).

Steaming cabbage is simple. Slice in whatever way you’d like, place in a steamer basket over boiling water, and allow to cook, covered, until tender. Add a bit of salt, pepper, and oil or butter, along with any herbs or flavorings you might like, and serve.

To enjoy it raw, here’s a recipe I found to share with you. Alter it as you wish.

Red Cabbage Slaw

1 head red cabbage, shaved
½ head broccoli, shaved
1 green onion, sliced
1 handful cherry tomatoes, cut in half
3 baby dill pickles, chopped
1 cup mixed herb leaves (parsley, cilantro, basil)
1 Tablespoon grainy mustard
1 Tablespoon extra-virgin olive oil
½ lemon, juiced
½ teaspoon salt
Cracked pepper

Begin by shaving the cabbage and broccoli and cutting up the onion, tomatoes, and dill pickles.

Next, in a large bowl, combine the olive oil, mustard, lemon juice, and salt. Add the cabbage and toss until mixed. Finally, add the broccoli, onion, pickles, tomatoes, and herbs. Toss gently until combined. Sprinkle with cracked pepper. Makes 8 servings.

Sending love and snow angels,
Carol

“When it snows, you have two choices: shovel or make snow angels.”–Unknown

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 it raw—although you can–I’m still going to think of it as a vegetable.

It’s a powerhouse of Vitamins A and C. The high antioxidant content may help decrease risk of health conditions, such as heart disease, lung cancer, and mental decline.

Butternut squash is low in calories and high in fiber, making it yet another good choice for anyone looking to eat foods that fill you up, taste great (recipe included), and help you look and feel amazing!

Substitute butternut squash in recipes calling for potatoes, pumpkin, or sweet potatoes.  

It adds a mildly sweet flavor when added to soups, stews, and vegetarian chili.

My favorite way to enjoy this winter squash is roasted as a side dish. I can often find peeled and cubed butternut squash in the produce section, which saves time and labor. It is a bit more costly and must be used within a few days.

Roasted Butternut Squash

Before you can roast the squash, you must first peel and dice it. You may soften it in the microwave (or oven, for a bit longer) for a few minutes to make it easier. Fork the squash all over. Microwave for about 3 ½ minutes. Let it cool, then remove the skin with the greatest of ease. I hope. It is also easier to remove the seeds and interior gunk, then cube.

Once cubed, toss the squash with a couple tablespoons of extra virgin olive or avocado oil, two cloves of minced garlic, and salt and pepper to taste. Arrange coated squash in a single layer on a baking sheet or stoneware pan–my favorite for roasting all my veggies. Roast in a 400 degree F oven for about 25-30 minutes, until tender and lightly browned.

Roasted squash is an excellent topping for salad or alongside those morning eggs.

************************

Word on the “health beat street” is that some folks are out of their healthy eating/fitness routines and can’t seem to find their way back.

You know what to do.

It just feels too hard.

The circumstances are diverse:

  • Recently retired couples who find it easier to pick up food and not cook
  • Sabotaging husbands or wives
  • Working parents with kids in after-school activities
  • Moms who don’t have a career and simply can’t find the motivation for self-care
  • Depression from social isolation

There’s more, but you get the idea. Life gets real and our intentions get lost in the day-to-day.

Begin with something simple. Find one step you can take that feels good and easy to do.

Like:

  • Eat some protein for breakfast most days of the week
  • Make sure you’re staying hydrated by drinking plenty of water    
  • Go to bed 15 minutes earlier and get more sleep
  • Take a 10-minute walk
  • Add a new vegetable to your life, like today’s delicious recipe

You’ll be amazed at how taking ONE step begins to set you back on your path. Master that one, then add one more. Activity in a positive direction will get your mind thinking of the next thing. Momentum builds, and voila! You are soon a force to be reckoned with.

If it’s still more than you can manage due to your specific circumstances, or you’ve finally had enough, it’s time to call me. We’ll work through the tough stuff together.

Much love,
Carol

“The mind, when housed within a healthful body, possesses a glorious sense of power.”
— Joseph Pilates