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

admink
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

admink
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

admink
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

admink
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,

admink
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

admink
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

admink
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

admink
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

admink
Health, Personal Development

Relax into Summer

June 11, 2020
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Food, Fun, In the Garden

The amazing season known as summer is nearly upon us. When I think of it, my mind sees beaches, hammocks, pitchers of iced tea, grills in action, all wrapped around a laid-back attitude.

I urge you to prepare to fully participate in SUMMER.

You’ve got lots going on and there may even be added stress—stuff you have absolutely no control over. You may be feeling anxious, sad, mad, a bunch of emotions all mixed up together, depending on the day.

So for now, think happy summer thoughts. What makes this season special for you?

What could you do that would make this summer shimmer fondly in your memory?

I have been enjoying my garden. Some years I don’t do much with vegetables and herbs. This year, I have made the effort to plant enough so that I will have a bumper crop of tomatoes, green beans, and zucchini.

We’ll see. My dad was a farm boy. His vegetables did amazingly well. Let’s just say, “I try.”  

I am an imperfect gardener. The weeds often get the best of me.

Flowers make me happy, and I picked bouquets of peonies until the storms ended my fun. Seems as though there is always a bare spot in the yard that could use some color, leading me back to the garden center.

Farmers markets are open, offering lots of opportunities to try some great local produce–and the honey that I wrote of last week.

 As you enjoy summer foods, my hope is that you are not stressed about eating/not eating.

 Relax. I’m here for you.

As part of my summer fun, I’m offering Carol’s Group Kitchen Coaching on Zoom. This has been a hit with former participants, and I’ve decided to keep it rolling.

We talk food, challenges, successes, and have group interaction. We learn together with folks from various cities. And we have a very good time in each other’s virtual kitchens.

I’ve come up with a variety of coaching topics that stand alone, so you don’t have to commit to a series. I’ll let you know the topic, date, time, and any details as I plan them. If it sounds interesting to you and you’re available, great!

I’ll also vary the days and times, to try and accommodate ever changing relaxed summer schedules.   

My Next Class: Tuesday, June 16 from 4:00pm-5:30pm (central)

The topic: How Much do I Really Need to Eat? Portion control made easy. No counting calories, no food scale, no stress. Sometimes simply adjusting the quantities of what you’re eating can cause a shift in body composition and weight. We’ll also make an interesting salad you can serve for dinner.

Where: Your Kitchen. I’ll send you the Zoom link to join the class when you sign up, along with the list of ingredients so we can cook together.

Cost: $14.99 (may pay with PayPal, Venmo, or Zelle)

If you’re interested in joining me for How Much do I Really Need to Eat? Portion control made easy, send me an email.

Make this the summer you stopped stressing about food.

Much love,
Carol

“Smell the sea, and feel the sky. Let your soul and spirit fly.”—Van Morrison

I’m a Honey Fan

June 4, 2020
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Food, Health

I am often asked about honey—if it’s healthier than sugar.

Honey does contain sugar. Per tablespoon, honey has 64 calories and 17g of sugar. That being the case, it will cause blood sugar to levels to increase. Good to be aware of, especially if diabetes is present.

Note: the American Heart Association’s Daily Added Sugar limit is 25 grams for women (about 6 teaspoons) and 36 grams for men (about 9 teaspoons). Added sugars are any form of sugar added to food. Honey counts as added sugar. Sorry.

Here’s the happy news: If you’re using a sweetener, honey is a better choice than sugar or high fructose corn syrup. It is still to be consumed in moderation.     

Commercial honey is typically pasteurized and comes from a blend of floral sources and has a mild taste and pale color. It’s the product we usually see on store shelves. The honey has been filtered and is very clear.

Pasteurized honey has been heated in order to destroy potential bacteria or yeasts. Unfortunately, the pasteurization process also destroys enzymes, trace nutrients, and antioxidants found naturally in honey.

In order to enjoy honey’s natural health benefits, look for raw or unpasteurized. Local raw honey (Any raw honey that is harvested nearby where the same sort of plants are blooming at roughly the same time can be considered local.) is beneficial for pollen allergies, has some healing properties (may help with sore throats, stomach flu), and has antiseptic properties when applied to wounds, burns, and other skin conditions.

Young kids are more prone to acute coughs because they’re still developing their immune systems. If your two-year-old develops a cough, give them honey. Mix a teaspoon or two into warm water and give it to your child to drink daily until the cough has gone away. Children under the age of 2 should not consume honey, as there could be bacteria present that could make them sick.

Some of you may be advocates of Manuka honey, a type of honey native to New Zealand. Its antibacterial properties are what set it apart from traditional honey. Manuka honey has been known to help treat a variety of ailments.  

I’m a honey fan. A drizzle over my plain Greek yogurt along with summer peaches is a delicious breakfast or snack.

Cheers to a bit of honey, the coming of summer, and “The Secret Life of Bees.”

Much love,
Carol

“We lived for honey. We swallowed a spoonful in the morning to wake us up and one at night to put us to sleep. We took it with every meal to calm the mind, give us stamina, and prevent fatal disease. We swabbed ourselves in it to disinfect cuts or heal chapped lips. It went in our baths, our skin cream, our raspberry tea and biscuits. Nothing was safe from honey…honey was the ambrosia of the gods and the shampoo of the goddesses.” ― Sue Monk Kidd, The Secret Life of Bees

Strawberry Crumble

June 2, 2020
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Recipes, Treats
  • 4 cups strawberries, halved
  • 2 Tablespoons arrowroot (or cornstarch or tapioca starch)     
  • 2 teaspoons pure vanilla extract
  • 1 Tablespoon fresh lemon juice
  • 1 Tablespoon pure maple syrup

FOR THE CRUMBLE TOPPING

  • 1 cup almond meal/flour (or all-purpose flour or oat flour)
  • ½ teaspoon kosher salt
  • 3 Tablespoons coconut oil (melted) or avocado oil
  • 2 Tablespoons pure maple syrup

Preheat the oven to 350 degrees F. In a mixing bowl, toss together the strawberries, arrowroot, vanilla extract, lemon juice, and maple syrup. Transfer to an 8” x 8” baking pan. Mix together the ingredients for the topping in a mixing bowl. Spread it over the strawberries as evenly as possible. Bake for 25-30 minutes, until the strawberries are juicy and bubbly, and the topping is golden-brown.

You could substitute other fruits for the strawberries, depending on what’s in season.

Almond Butter Oatmeal Cookies

June 2, 2020
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Recipes, Treats

This recipe makes a delicious substitute for peanut butter cookies that avoids many of the common food allergens. And they’re vegan and gluten free.

Almond Butter Oatmeal Cookies

  • 1 1/4 cups gluten free old fashioned oats
  • 2 cups almond flour
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ¼ cup Earth Balance Soy Free Buttery Sticks, softened
  • ½ cup creamy almond butter
  • 1/3 cup pure maple syrup
  • 1 tablespoon pure vanilla extract
  • Organic cane sugar (optional for pressing cookies before baking)

Preheat oven to 350 degrees F. In a large mixing bowl, combine the Earth Balance, almond butter, maple syrup and vanilla. Add oats, almond flour, baking soda and salt. Mix well.

Drop by teaspoonful or small cookie scoop onto a baking sheet lined with parchment paper. Gently press the dough flat. You may use the bottom of a glass dipped in cane sugar, if desired.

Bake for 6 to 8 minutes, until the cookies barely start to crack at the top. Be careful not to overbake. Allow them to cool on the pan for at least 5 minutes before moving them so they don’t crumble and break. Store in an airtight container. I freeze them so they last longer. Makes about 3 dozen.

You could toss in some raisins and/or chocolate chips if you like more goodies in your cookies.

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