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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

10 Easy Steps to Kickstart Your Health Journey

January 4, 2024
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Food, Health

Welcome to 2024.

Year after year, resolutions involving health, fitness, weight loss and eating healthier top the list.

How about you? Do you have you some health goals to work on in this New Year?

In case you do or are considering it, here are 10 easy steps to help you begin—and stick with—your health journey. Choose one or two that resonate with you to get started.

  1. As you plan your schedule to exercise, begin slowly and set realistic expectations. Simple things like parking farther away from your destination, taking the stairs, getting to the gym a couple times a week, taking a 10 or 15-minute walk during your break, all add up to increasing your fitness level.
  2. Limit Processed Foods and Sugars: Try to reduce the intake of processed foods, sugary snacks, and beverages. Complete denial may lead to a binge later in January. Make allowances for those special treats—but only when they’re AMAZING!
  3. Have you been drinking plenty of water? Hydration is important for every bodily function. Take your weight and divide by two. Try to drink that amount in ounces throughout the day. Invest in a water bottle that makes keeping track fun and easy.

  4. While extreme diets are not recommended, you may benefit by adding an extra vegetable and/or fruit into your day. No one has ever come to me saying that they gained weight because they ate too many vegetables and fruits. It’s usually chips, cookies, wine, etc.
  5. Cook at Home More Often: Cooking at home gives you control over ingredients and portion sizes, promoting healthier eating habits.
  6. Prioritize Sleep: Good sleep is essential for health. Aim for 7-9 hours of quality sleep each night to help your body repair and recover.
  7. Include lean protein in your day. Skinless poultry, wild-caught fish, beans, lentils, peas, lean beef, bison, powdered peanut butter, plain Greek yogurt are a few examples of good protein sources.
  8. Check in with your stress levels. Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga. Managing stress is crucial for both mental and physical health.
  9. Track Your Progress: Keep a journal or use an app to track your progress. Monitoring your achievements can be highly motivating and help you stay on track.
  10. Seek Support: Grab an accountability buddy, tell your family your plan, make a bet that you really don’t want to lose to help motivate you to stick with your resolution, explore working with your favorite health coach.

BONUS STEP: Book your 30-minute complimentary health coaching consultation and we’ll create a simple plan to get your year off to a great start. (This offer is good for individuals and couples. Yes, I coach couples!) Shoot me an email if you’re interested.

May 2024 bring you an abundance of blessings and good health~

Sending you love,
Health Coach Carol

“New year—a new chapter, new verse, or just the same old story? Ultimately we write it. The choice is ours.”– Alex Morritt

Eating for Winter Wellness

December 28, 2023
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Food, Health

Last week your favorite health coach wrote about the need to include foods that provide energy and warmth to best thrive in cold winter climates.

Hearty soups and stews, lentils, hearty grains, warm spices, herbal teas, root vegetables and protein-rich foods are excellent choices.

Today I offer you more tips to keep your “digestive fire” alive and well.     

  • Emphasize whole, natural and fresh foods, eaten to 80% fullness for optimal digestion.
  • Consume moist foods and good fats like olive oil or ghee to address winter dryness, particularly for skin health.
  • Finish evening meals about 3 hours before bedtime to ensure proper digestion. Try to eat smaller amounts later in the day.
  • Avoid fasting to maintain muscle mass and body tissues.
  • Encourage more home-cooked meals for quality control and nourishment.
  • Avoid eating on the go and only eat when truly hungry, not out of boredom.
  • Limit intake of dry foods like popcorn, chips and crackers and choose cooked vegetables over raw salads. (This is a tough one for me since I’m a salad-a-day girl. Oh, and I occasionally indulge in popcorn and a home movie.)
  • Add cinnamon, cloves, nutmeg and/or ginger to your cold protein smoothies to “warm” them up for winter

These guidelines are a starting point. Experiment and adjust dietary choices to find what works best for you.

Eating in this way, focused on health and overall well-being, promotes an ideal plan for weight maintenance or weight loss.

Remember this mantra: How can I do just a little bit better?

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

Embracing Winter Solstice

December 21, 2023
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Christmas, Food, Health, Personal Development

Welcome to Winter, which officially kicks off this evening, December 21st at 9:27pm CST.

In that moment, we are tilted as far away from the Sun as possible, resulting in the Sun taking its lowest and shortest path through the sky.

Winter Solstice.

In many cultures, the Winter Solstice symbolizes the rebirth of the sun and is often associated with renewal and new beginnings.

Monday, I attended a Winter Solstice Retreat presented by my friend Theuressa, Tea & Yoga. 

We were given the opportunity to reflect on our celebrations (highlights, peak experiences) and challenges (obstacles to connection, areas of potential growth, change) for the year.

While this week may be a bit crazy for you, (I’m still working on decorating the tree) perhaps before the New Year you can carve out a bit of time to reflect on the past 12 months.

Consider what’s working in your life and what needs to change.

What do you need to release? What will you continue doing? What new habits or adventures would you like to begin? How will you bring those changes about?  

Schedule a bit of quiet time to sketch out your plans.

Craving Warm and Comforting Foods?

With winter, we crave more substantial foods for energy and warmth. Our bodies need warm, moist foods like soups, stews and protein-rich foods.

The “digestive fire” we build in cold weather is crucial for health, immunity, weight management and overall well-being. Because this fire is strong in winter, we tend to be hungrier.

See, it’s not your imagination, you really ARE hungrier. I know I am.

This is the season to include spices like fresh ginger, cinnamon, nutmeg, turmeric, cloves and warm, herbal teas.

Plan to enjoy regular and more warm meals that include lentils, beans, whole grains and grounding (root) vegetables like beets, carrots, turnips, sweet potatoes. Avoid cold, raw food and drink.

Think of eating foods that provide comfort and energy and feel like a cozy bear hug.

A note of caution: avoid ultra-processed foods, artificial ingredients, refined sugar– and be careful not to overdo those delicious Christmas cookies.

I know–they’re AMAZING!

Well, do the best you can and remember to save some for Santa, served with a warm glass of oat milk.

I’ll share a few more ideas on winter eating next week.

Wishing you a season full of light, blessings, and your favorite celebrations.

Sending you love and a cozy bear hug,
Health Coach Carol

“There are two ways of spreading the light; to be the candle or the mirror that reflects it.”—Edith Wharton

Trim the Tree, Savor the Season, Eat Green Beans

December 14, 2023
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Christmas, Family, Food

It’s an interesting holiday season.

Perhaps part of the reason is because we are experiencing the shortest Advent possible. The latest that the First Sunday of Advent can fall is December 3rd.

That’s what happened.

If you feel as though you have less time to prepare for Christmas than you did last year, it’s because you really do have less time to prepare for Christmas. 

As is usually the case, some are finished decorating, sending cards, shopping, baking, etc. (If this is you, congratulations!)

And then there are the rest of us.

I’ve heard from some of you that it doesn’t even “feel” like Christmas or Hanukkah.

Many of us are trying to finish (or begin) decorating, bake that first Christmas cookie or buy a few gifts.

Some are missing loved ones.

Here’s Health Coach Carol’s idea:

Today, if you’re feeling a bit “off” your holiday spirit game, think about one thing you can do that would make you happy—or at least put a big smile on your face. Do that thing.

It may not have anything to do with the holidays, or maybe you’ll watch “It’s a Wonderful Life” and hang stockings for Santa to fill.

Or maybe you’ll make some green beans.

If you choose that last option, here’s a tasty and simple recipe for you to try. I made it for Thanksgiving and will make it for our Christmas dinner too.

My family gives it a “thumbs up.” Yes, even Mr. Non-Compliant eats these green beans happily.

Hope this recipe will at least make you smile.

Bon appétit!
Health Coach Carol

Stovetop Green Beans and Mushrooms

(The following recipe was written for and published in a 2022 Holiday Guide in The Northwest Indiana Times.)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small, sweet onion, thinly sliced
  • 8 ounces baby bella, cremini, or button mushrooms, thinly sliced 
  • 1/4 teaspoon salt
  • 1 1/4 pounds green beans, stem ends trimmed
  • 1/4 cup chicken, turkey, or vegetable broth

Directions

Heat the oil in a large skillet over medium heat, swirling it around to coat the pan. Add the onion, mushrooms, and salt. Sauté until all the liquid has evaporated from the mushrooms and they are beginning to brown, about 10 minutes. Add the green beans to the pan and stir to evenly distribute the onions and mushrooms. Pour the broth over the vegetables and cover the pan. Let cook, covered, until almost tender, about 10 minutes. Turn off the heat and let stand, still covered, for another 5 minutes. Serve the green beans in a serving dish or shallow bowl, pouring the mushrooms and onions over the top. Serves 6.

 

  “Remember, George: no man is a failure who has friends.”—Clarence the Angel

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