1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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
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

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Health, Personal Development

Sometimes I Eat My Feelings

September 3, 2020
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Blog

Yes, you read that correctly. Sometimes I eat my feelings. How about you?

We feel sad, so we eat food that soothes us. We feel like celebrating, so we eat food that delights us. We are bored or lonely, so we eat chips.

Sometimes a glass of wine pairs up with the food and we consume a nice neat package of emotions that leaves us feeling…

…a bit guilt-ridden?

We eat our feelings.   

Why, just this week Mr. Non-Compliant walked in the door after a very full day and exclaimed, “I deserve a bowl of ice cream!”

He had experienced an extremely busy day and felt that he deserved a reward.

I had some too, so that he wouldn’t have to eat alone. Frankly, we both felt like eating ice cream, so we did.

There were no sad or bad feelings, although I’m sure he was tired.

We are masters at justifying our reasons for eating. Instead of looking for ways to excuse our behavior, what if we MANAGED our eating habits?

Even when we’re emotionally wrecked.

Here’s an experiment for you to try. Next time you hear yourself justifying why you need to eat the ________________, consider how you feel. Are you happy, sad, bored, or hungry?

Becoming aware of your emotions—becoming conscious of your relationship with food–leads to better management.

It may not change anything at first. Managing your emotions and food takes practice.  

There are times when we’re going to drown our sorrows by eating the cake. I don’t mean a modest piece of amazing cake; I mean an ENTIRE cake that’s not even that good.

There’s a difference. Management.   

The more you are in tune with the behaviors that are not serving you, the better equipped you are to make healthier choices.

Honor where you are in the moment. Sometimes eating your feelings is the answer. Maybe you can get away with one piece of cake, instead of the entire thing.

And let the guilt go.

Much love,
Carol 

P.S. Some of you have made tomato pie, and I applaud you for trying something new! If you missed my Facebook live with recipe tips, you can see it on my Inkwell Healthy Lifestyles FB page. 

“It’s not what you eat, it’s how you feel when you eat it.”—Abraham Hicks

Carob Brownies

September 2, 2020
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Recipes, Treats

(This recipe first appeared in the August 2020 issue of Get Healthy, a publication of The Northwest Indiana Times.)

Ingredients: 

  • 1/2 cup all-purpose flour or gluten-free flour                                        
  • 1/2 cup roasted carob powder
  • 1/4 teaspoon salt
  • 1 cup cane sugar
  • 1/2 cup butter or oil
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup chopped nuts (optional)
  • 1 tablespoon powdered sugar to sprinkle on baked brownies (optional)

Directions:

  1. Preheat oven to 350° F.
  2. Grease an 8×8 pan.
  3. Place dry ingredients (minus the sugar) in a bowl and whisk to thoroughly combine. Set aside.
  4. In another large mixing bowl, combine butter and sugar and cream the mixture until fluffy and white. Add eggs and vanilla and beat until combined.
  5. Add dry ingredients and nuts (optional.) Beat just until wet and dry ingredients are combined. Scrape brownie mixture into prepared baking pan. (If you make a double batch, divide the mixture evenly between two pans for best results.)
  6. For a metal pan bake for about 25 minutes at 350° F OR if using a glass pan bake about 35 minutes at 325° F. Check them for doneness 5 to 10 minutes before your timer beeps.
  7. Watch cooking times carefully. When a toothpick inserted into center of baking dish comes out clean brownies are done. Try not to over-bake as brownies are supposed to have a soft, chewy center.
  8. Cool for at least 15 minutes before cutting. When cool, sprinkle with powdered sugar (optional). Store in an airtight container.

Note: These have the taste and consistency of brownies made with cocoa. There are variations that lean to the healthier side that I’m happy to share if you wish to contact me. Reducing the sugar by about 10% is a good first step and will not affect consistency.

High-fiber, low-fat legume adds the flavor without the drawbacks of chocolate

September 1, 2020
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Food, Health

(The following article first appeared in the August 2020 issue of Get Healthy, a publication of The Northwest Indiana Times.) Online version

Most people I know are chocolate fans. Unfortunately, there are those who like the taste of chocolate, and it doesn’t like them. Allergies and sensitivities can bring on a variety of symptoms, such as headaches, stomach cramps, hives, to name a few. The caffeine present in chocolate can cause problems for some. Then there are those individuals with an unhealthy chocolate addiction that may be grateful for a bit of help.

Superfood carob to the rescue. An alternative to cocoa, carob comes from the pods of carob trees, native to the eastern Mediterranean region and cultivated elsewhere. Ripe pods contain a sweet pulp that is dried, roasted, then ground into a powder. It is classified as a legume.

Carob is less bitter than chocolate and has a roasted, naturally sweet flavor. The really good news is that there are numerous health benefits to consuming carob products.   

Health Benefits of Carob
High in insoluble fiber, so you stay fuller longer which may help you eat less and even lose weight. In addition, carob consumption helps decrease the amount of ghrelin (the hunger hormone) produced in the body, resulting in decreased appetite. High fiber foods are also helpful in controlling blood sugar, lowering cholesterol, preventing constipation, and contributing to overall gut health.

Provides calcium, an important mineral for bone health. Calcium also helps your heart, nerves, and muscles function well. Two tablespoons of carob powder contain 42mg of calcium, about 4% of the recommended daily value.

Does not contain oxalates, natural compounds found in chocolate and many other foods. Oxalates bind to calcium and are eliminated in the stool, therefore promoting calcium excretion. A diet high in oxalates increases your risk of developing kidney stones, especially if you have a history of this painful occurrence.

Good source of magnesium, iron, and potassium. Other minerals found in carob include copper, manganese, zinc, and selenium.

Rich in polyphenol antioxidants. Two of the main compounds, gallic acid and flavonoids, reduce oxidative stress, thereby helping the body ward off serious conditions linked to chronic inflammation such as heart disease, rheumatoid arthritis, and cancer.

Free of gluten and caffeine.

Rich in pectin and tannins, carob bean juice has been used to treat diarrhea.

Tyramine-free and considered safe to eat if you suffer from migraines. Foods that contain tyramine, like chocolate, may trigger migraine headaches.

Virtually no fat and no sodium. One cup of carob powder has 51 grams of sugar and less than 1 gram of fat. One cup of cocoa powder contains 1.5 grams of sugar and about 12 grams of fat. One cup of semisweet chocolate chips has 92 grams of sugar and 50 grams of fat. The choice is yours, depending on your individual health goals. Carob with its natural sugar, fiber, and protein, has a low glycemic index and does not spike blood sugar the way that chocolate does. You may find that you can add less sweetener to recipes when using carob in place of cocoa.

Fido and feline friendly. Carob does not contain high levels of theobromine, a compound found in chocolate that is toxic to dogs and cats in large quantities. Those dog treats you see in the pet stores that look good enough for us humans to eat are made with carob, not chocolate.

Use carob powder as you would cocoa. Some ideas:

  • Add to smoothies
  • Sprinkle on yogurt or ice cream
  • Add to your favorite quick bread or pancake batter
  • Make a hot carob drink in place of hot chocolate
  • Make a creamy carob pudding
  • Replace candy bars with carob bars
  • Brownies
  • Substitute carob chips in any recipe that calls for chocolate chips    

Carob can be used in a 1:1 ratio in most recipes that require chocolate or cocoa. If you’re not sure about the flavor, you might first try swapping half of your cocoa chips or cocoa powder with the carob chips or powder. Carob can be purchased in many of the same forms as cocoa products, including chips, powder, extract, and syrup. They can be found at health food stores, specialty stores, and online.

The FDA has approved carob for consumption and as an additive in food, medications, and cosmetics. Carob allergies are rare.

As you relax and enjoy your carob treats, remember to drop a few crumbs for the dog.

Are You Ready?

August 27, 2020
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Food, Health, Personal Development
Are You Ready?

Or are you waiting for the perfect time to…                            

…learn a new skill?

…write the book?

…eat better and feel great in your body?

We often think that the timing must be perfect for us to begin something. We’ll start eating better after the weekend. We’ll start moving when we find the right exercise program. We’ll start making healthier meals when we’re not so busy.

Someday. Tomorrow. Never.

I heard a really good song this week, “Getting Good,” sung by Lauren Alaina and Trisha Yearwood. It speaks of life getting good once I fall in love, get the money, buy the car, have the house. Finally, the realization: “Once I learn to soak up every moment, I’ll realize my life’s already good!”

Give it a listen. I think you’ll like it.

There is no perfect time to do what matters to you. Take the moment of now. It’s risky. Waiting allows you to avoid possible failure.

It also keeps you from living a full life. When is your life getting good?

Whatever you’ve been putting off, it’s time to start. Take some kind of action. Find out how you can begin learning that new skill and sign up.

Plan one meal you can make this weekend and get the necessary ingredients. Put on your sneakers and get moving.

You may feel some resistance. You may forget your grocery list or misplace those sneakers. Keep forging ahead.

It takes time to go from “start” to “habit.” Give yourself grace.

Put it in your calendar. Do what you can with the time you have, even if it feels imperfect. Make a plan and simply start. Get support if you aren’t able to get started on your own and feel stuck.

Here’s an idea to help you try something new. Join me on Zoom and we’ll make tomato pie together! (If you’ve got tomatoes, you can make this with me.) Today, August 27 from 11:00am to 12:30pm central. Send me an email to reserve your spot and get the Zoom link. It’s my summer gift to you.

Sending you love,
Carol

“I’m thinking, once I learn to grow right where I’m planted, maybe that’s when life starts getting good.”—Emily Weisband

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