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carol@inkwellcoaching.com

Crown Point, IN

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April 25, 2024

Is Too Much Protein Dangerous?

Twenty-five years ago, there was plenty of skepticism about protein. After all, bodybuilders ate lots of it—and they experimented with all kinds of

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Food, Health
April 18, 2024

The #1 Nutrition Principle

“Red wine is better than white wine!” “Kale is better than spinach!” “GRAINS ARE EVIL!!” Ever feel like good nutrition is just too complic

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Food, Health, In the Garden
April 11, 2024

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero

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Food, Fun, Health, In the Garden
April 4, 2024

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5. What is the deal with THAT? Can you relate? One

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Food, Health
March 28, 2024

The Miracle of Breath and Easter

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that sho

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Family, Food, Health, Spiritual
March 21, 2024

Celebrating the Spring Equinox

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisph

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Food, Fun, Health, Personal Development
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,

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Food, Health
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

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Food, Health, In the Garden
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

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Food, Health
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

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Family, Food, Health

5 Reasons Why Your Snack Bar May Not Be Your Friend

January 28, 2021
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Food, Fun, Health

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.

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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

January 21, 2021
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Food, Health

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.

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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

The Surprising Truth about Eggplant, and a Recipe

January 14, 2021
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Food, Fun, Health

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 a flowering plant and contains seeds. I just learned this.

There are many eggplant varieties that range in size and color. The deep purple skinned variety is the most common.

Eggplants contain a good amount of vitamins, minerals, antioxidants and fiber, while being low in calories. It’s another good fruit to add to your repertoire. (I still keep thinking of it as a VEGETABLE.)

That being the case, they may help with weight loss. I’ve never had a client tell me that they gained a few pounds over the holidays because they ate too much eggplant.   

Watch, I’ll get a call later today on that one.

At any rate, if you’ve never tried eggplant, or think you don’t care for it, you may want to experiment with a recipe or two. Fine Italian restaurants typically make fantastic Eggplant Parmesan.

Here’s a recipe from Dr. Perlmutter’s The Grain Brain Cookbook. I’ll be making it tomorrow in a kitchen coaching session with one of my clients. We were looking for a vegetable lasagna recipe, and this fit the bill. We’ll see what happens!

Baked Eggplant, Zucchini, and Tomato

Serves 4

¼ cup extra-virgin olive oil, plus more for greasing the pan

1 large eggplant, halved lengthwise and then cut crosswise into ¼-inch-thick slices

4 zucchini, cut lengthwise into ¼-inch-thick slices

Salt and pepper

½ cup tomato sauce

5 ripe tomatoes, peeled, cored, and cut crosswise into thin slices

¼ cup torn basil leaves

12 ounces shredded mozzarella cheese

¼ cup grated Parmesan cheese

 

Preheat the oven to 450 degrees F. Line two baking sheets with parchment paper and set aside. Lightly coat the interior of an 8-inch square baking pan with olive oil and set aside.

Using a pastry brush, lightly coat both sides of the eggplant and zucchini with olive oil. Place the vegetables on the prepared baking sheets and season with salt and pepper to taste. Place in the preheated oven and bake until just barely cooked and lightly browned, about 12 minutes. Remove from the oven and set aside to cool.

Lower the oven temperature to 350 degrees F.   

Ladle the tomato sauce into the prepared baking dish. Using half of the eggplant slices, place a layer of eggplant over the sauce. Top the eggplant with half of the zucchini slices, laying them in the opposite direction from the eggplant. Cover the zucchini with half of the tomato slices. Sprinkle half of the basil over the tomatoes and season with salt and pepper to taste. Then sprinkle half of the mozzarella over the seasoned tomatoes, making an even layer. Repeat the layers, beginning with the remaining eggplant and ending with the remaining mozzarella. Sprinkle the top with the Parmesan and transfer to the preheated oven.

Bake until hot throughout and the cheese has melted and browned slightly, about 30 minutes. Remove from the oven and let rest for 10 minutes before cutting into squares and serving. This is also tasty at room temperature, making a perfect lunch the next day.

To your health,
Carol

“The simple act of moving your body will do more for your brain than any riddle, math equation, mystery book, or even thinking itself.”― David Perlmutter, “Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar—Your Brain’s Silent Killers”

My Least Favorite Vegetable and a Challenge

January 7, 2021
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Food, Health, Personal Development

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 cauliflower is very beneficial for good health.     

It contains some of almost every vitamin and mineral you need. It’s high in fiber, water, choline, and contains antioxidants, which means it helps with weight loss, reduces inflammation, and protects against several diseases. Cauliflower is also rich in sulforaphane, a plant compound that helps reduce the risk of cancer, heart disease and diabetes.   

 Cauliflower appears to be the perfect child of the vegetable world. Lucky for me, it’s not the only perfect child. Broccoli is a bit healthier, in terms of fiber, vitamin, and mineral content.

AND it’s green.

I’ll stick with enjoying broccoli, thank you very much.

You can substitute cauliflower to reduce your carbs, if you feel so inclined.

  • Cauliflower rice–grate, then sauté. (I have eaten it this way and it’s acceptable, however I don’t make a habit of it.)
  • Cauliflower mash–in place of mashed potatoes.
  • Cauliflower pizza crust–tried a commercial pizza with this and never knew it was cauliflower. It even fooled Mr. Non-Compliant.
  • Cauliflower hummus–use cauliflower in place of chickpeas when making hummus.
  • Cauliflower tortillas
  • Batter-fried cauliflower–this is not a good idea at all and actually increases your carb intake. Just say, “NO.”  

If you like cauliflower, eat it often. You can roast it, steam it, sauté it, add it to soups, stews, stir-fries, or casseroles. Raw cauliflower is on many a crudités platter.

If you’re like me, it’s okay to skip it. There are lots of other nutritious vegetables in the produce section.

Remember, we’re not striving for perfection. We’re always trying to do just a little bit better.

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To say that 2021 has been quite a year after only a week, seems to me, an understatement.

I’ve been challenged in maintaining focus, even with meditation, exercise, prayer, and eating my daily salad.

My health/continuing education studies of late have taken me to the land of mindful, conscientious eating and living.

I’ll keep it simple. Whatever your eating behaviors, they are related in some way to what is or is not, happening in your life.

Everything affects everything.

What I’m challenging us (yes, I’m in on this) to do in the coming week, is to pay a bit more attention to our food and the way we are living.

If you have set the intention to live healthier, what does that look like on a daily basis? Get specific and keep it simple.

If you eat food from a package, have you looked at the ingredients on the label? Are the contents REALLY what you’d like to ingest for optimal health? Or perhaps for comfort?     

When I eat a bowl of ice cream, or a salad, why am I eating it? What purpose is it serving?  

Begin this week to get conscious of your food and your life. Maybe you already are, and I applaud you.

Noticing what you eat and why you eat it, and why you do anything you do, is interesting. It gives you the opportunity to make any corrections that seem appropriate.

I’m here if you need me.

Much love,
Carol

“When you speak to yourself, let your interior dialogue be confident, optimistic, and visionary. Dare to live the life most people only fantasize about.”—Matthew Kelly, The Rhythm of Life

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