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carol@inkwellcoaching.com

Crown Point, IN

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July 24, 2024

Why Animal Protein Keeps You Fuller Longer

I was recently presented with this very good question from one of my readers: “Do different types of protein have more oomph? I noticed that when I

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Food, Health
July 18, 2024

The Scoop on Tuna and a Light Recipe

Tuna salad makes a light yet satisfying lunch—if you like tuna. I do. It also offers several health benefits: High in protein Rich in omega-3 fatty

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Food, Health
July 11, 2024

Celebrate Sweetness: Happy Rainier Cherry Day!

Today, July 11, is National Rainier Cherry Day. The theme for this year’s celebration is “Cherish the Cherry Bliss.” This delightful celebration

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Food, Fun, Health
July 4, 2024

Tomatoes are Summer Superstars

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Food, Health
June 27, 2024

Time to Get Grounded

There are times when these lazy days of summer are anything but. I’m hearing how busy many of you are, how quickly time seems to pass, and oh my goo

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Health
June 20, 2024

Embrace the Splendor of Summer Solstice

Happy Summer Solstice! Today, June 20th at 3:50 pm CDT, we welcome the Summer Solstice. It is the official beginning of summer in the Northern Hemisph

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Fun, Hope, Personal Development
June 13, 2024

Refreshing Drink Recipes to Beat the Heat

As the summer sun reaches its peak, staying hydrated is more important than ever. But who says hydration has to be boring? Here are some simple recipe

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Fun, Health
June 6, 2024

Fun and Healthy Summer Snacks

Summer is the perfect time to enjoy fresh, light, and delicious snacks that not only keep you cool but also pack a nutritional punch. Here are some fu

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Food, Fun, Health
May 30, 2024

The Surprising Link Between Texting and Better Eating

Ever notice how you just feel a little lighter after a laugh with friends, or a heartfelt conversation with a loved one? These kinds of positive socia

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Food, Friendship, Health, Personal Development
May 22, 2024

Uncovering the Hidden Sweetness in Everyday Foods

(The following article was written for the December 2020 issue of Get Healthy magazine, a publication of The Northwest Indiana Times. I’m sharin

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Food, Health

A Taste of Spring

March 7, 2024
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Food, Health, In the Garden

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 delicious fruit is prized for being a novelty more than a health food. It has a higher amount of fiber, Vitamin C, and calcium than the average orange, mostly due to its massive size. Since the fruit is produced with low-acid levels, Sumo oranges could be an option for those who don’t tolerate acidic foods well.  

For more details about the Sumo, here’s the link to my blog on this topic:

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

They’re only around through April, so now is their time. I’ve seen them at a couple of grocery stores in my area.

Faith Like a Flower

My crocuses and daffodils are blooming, so spring must be close. I’ve learned over the years that they are smarter than me. I always think that they’re popping up way too early for their own good.

Faith like a flower. Working on it.

Thinking of flowers, here’s an idea that I’ve mentioned before on how to acquire a free little bouquet. 

In your spring cleaning, when you find old vases or containers that are suitable for flower arrangements, stop by your local florist and hand them over with a big smile on your face.

When I do this, the owner says, “Why, thank you. Would you like a bouquet of fresh flowers for dropping these by?”

Well, of course.

Love it.

If your florist doesn’t offer, just ask. It’s a good trade.

Freshen Up Your Fridge

Once you have your bouquet of flowers, you may feel inspired to clean out your fridge.

I know some of you do this each week before garbage day.

However, if it’s been a few weeks since you’ve looked in some of those take-out and leftover containers, you may want to take a peek at what’s growing—or just toss. Same goes for expired or wilted food.

Wipe the drawers, shelves, and sides of the internal compartment with a mild solution of your dish soap and water or mix a solution of one-part baking soda and seven parts water. Stay away from commercial cleaners that could transfer scent or chemicals to your food.

Ensure that your refrigerator is set to the proper temperature, typically between 35°F and 38°F to keep food fresh and safe.

Place an open box of baking soda in the back of the fridge to absorb odors. Replace it every three months for ongoing freshness.

Remember to clean the exterior of the fridge, including the top, sides and front. For stainless steel surfaces, use a cleaner specifically designed for stainless steel to avoid streaks.

Dust and vacuum the refrigerator coils (usually located at the back or bottom of the appliance) to ensure efficient operation.

If the thought of cleaning out your entire fridge feels like too much at once, break it into smaller projects. It may be easier to clean out a couple shelves or compartments a day. You may even feel inspired to move on to the freezer. 

When you restock, stick with as many fresh whole foods as possible. Beware of foods with mile-long ingredient labels that you need cheaters to read.

Wishing you beautiful days ahead,
Health Coach Carol

“The older I grow the more do I love spring and spring flowers. Is it so with you?”—Emily Dickinson

10 Healthy Snacks for Busy People

February 29, 2024
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Food, Health

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 choose wisely and keep in mind that these calories add to your daily count. 

The secret to incorporating smart snacks into your day takes a little bit of planning and preparation.

Get your grocery list and settle in.

Here are 10 snack ideas that offer health benefits, give you energy and help curb the hunger monster until your next meal.

  1. Mixed Nuts: A handful of mixed nuts provides a good balance of healthy fats, protein, and fiber. Opt for unsalted versions to keep sodium intake low or use a blend of salted and unsalted.
  2. Plain Greek Yogurt with Honey and Berries: Greek yogurt is high in protein, and when paired with berries and a drizzle of honey, it makes for a delicious and nutritious snack.
  3. Apple or Pear Slices with Almond Butter: The combination of crisp apple or pear slices and creamy almond butter offers a satisfying mix of sweetness and healthy fats.
  4. Hummus and Veggie Sticks: Carrot, cucumber, and bell pepper sticks dipped in hummus make for a crunchy, protein-rich snack.
  5. Whole-Grain Crackers with Avocado: Mash some avocado on whole-grain crackers for a snack that’s rich in healthy fats and fiber.
  6. Trail Mix: Make your own trail mix with a blend of nuts, seeds and dried fruit for an energy-boosting snack.
  7. Rice Cakes with Cottage Cheese and Tomato: Top rice cakes with cottage cheese and sliced tomato for a light snack that’s high in protein.
  8. Hard-Boiled Eggs: A portable and protein-packed snack, hard-boiled eggs are easy to prepare in advance and take on the go.
  9. Protein Bars: Look for protein bars with minimal added sugars and a good balance of protein and fiber for a convenient snack option. Or make your own. Email me if you need a recipe. 
  10. Popcorn: I like to pop mine the old-fashioned way. I heat a tablespoonful or so of coconut oil in a pan, add 1/3 cup of corn, cover and occasionally shake the pan to avoid burning. When I’m on the go, individual bags of Skinny Pop are perfect. Be sure to take along your water bottle.

Happy snacking!

And Happy Leap Year Day!

Much love,
Health Coach Carol

“Life is too short not to eat good snacks.”—Author unknown

Saving Dough and a Surprise Cake from Mr. Non-Compliant

February 21, 2024
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Family, Food, Health

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 tips to help you cut grocery costs AND eat well.

  1. Plan Your Meals: Before you go shopping, plan your meals and snacks for the week. This helps you buy only what you need, reducing impulse purchases and food waste. Don’t go to the store hungry!
  2. Make a Shopping List: Based on your meal plan, create a shopping list. Stick to it to avoid buying unnecessary items that can inflate your grocery bill.
  3. Buy in Season: Purchase fruits and vegetables that are in season. They are often less expensive and fresher than out-of-season produce. For the Midwest in February, look for root vegetables, winter squash and citrus fruits.
  4. Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, whole grains and lean proteins when you can. They are often cheaper and healthier than processed foods.
  5. Buy Store Brands: Store brands are usually a better value than name brands and are often of similar quality. Don’t hesitate to try them out. For example, my sons prefer a store brand of green olives over a fancy variety.
  6. Use Coupons and Discounts: Look for coupons, discounts and loyalty programs at your local grocery store. Just make sure to use coupons for items you were already planning to buy and avoid the temptation to purchase a convenience food just because you have a coupon.
  7. Buy in Bulk: Purchase non-perishable items like whole grains, dried beans and nuts in bulk. They are usually cheaper in larger quantities. When I purchase a large bag of nuts, I put a portion in an airtight container in the fridge and freeze the rest. This keeps them from turning rancid.
  8. Cook at Home: Preparing meals at home is generally less expensive and healthier than eating out or buying pre-made meals.
  9. Use Leftovers: Plan to use leftovers in your meal planning. For example, leftover grilled chicken can be used in salads, soups or sandwiches.
  10. Limit Meat Consumption: Meat is often one of the most expensive items in the grocery store. Consider having meatless meals a time or two a week, using plant-based proteins like beans and lentils, which are cheaper and heart-healthy.
  11. Freeze Extras: If you find a good deal on perishable items, buy extra and freeze for later use. This works well for fruits, vegetables and lean proteins.
  12. Compare Prices: Pay attention to the price per unit (such as per ounce or per pound) to compare different brands and package sizes. This helps you get the best deal.

Still Celebrating My Birth Month!

And Mr. Non-Compliant made me a fairly compliant and very delicious birthday cake! I love homemade layer cake. I think my love for cake can be traced back to my Austrian grandma who was an excellent baker.

My friends are still sending happy wishes, my sons showered me with flowers, and I admit to being a very spoiled older human being.

I’m grateful and blessed.

Much love,
Health Coach Carol

“Birthdays are nature’s way of telling us to eat more cake.” – Edward Morykwas

My Best Workout Tip for Top Results

February 14, 2024
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Health, Personal Development

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 days.

Intention.

Intentionality involves being present and fully engaged in the current activity, making conscious decisions aligned with one’s values and goals.

Let’s say you’re doing strength training exercises to build up your biceps (or any muscle group).

According to a new study, achieving maximal strength requires as much mental effort as physical exertion.

In other words, the more you put into training—including mental effort—the more you’ll get out of it.

When you intentionally focus on those biceps while you’re lifting and lowering those weights, the more benefit your work will have on that muscle.

Of course, if you’re new to an exercise program, simply showing up and moving through your routine with proper form will bring results–even if you’re thinking of your “To Do” list instead of focusing on your movements.

However, if you’ve been training for some time, getting intentional could give you the edge you’re looking for. You can actually think yourself stronger.

Simply imagining yourself contracting your muscles as forcefully as possible will increase your strength.

If you’re going for a run or taking a walk, what is it you’re trying to accomplish today? Never mind that you’re training for a big race in a month or moving in order to lose 10 pounds.

What is this doing for your mindset, body, energy now? Is it fun—or drudgery? If it’s the latter, what can you change about your intention to make it more fulfilling?

Perhaps you’d like to feel powerful, peaceful, relaxed, happy, carefree. Take your pick.

Intention can be applied to all areas of life to experience increased productivity, better decision-making, more meaningful relationships, improved mental health and a deeper sense of fulfillment.

In yoga, we are often encouraged to choose an intention for our practice—one that we can take with us and come back to throughout our day.

What is it that you need today?

Sending love,
Health Coach Carol

“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is.” –Mary Anne Radmacher

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