1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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

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

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,

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

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

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

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

February 8, 2024

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days. Those of you who get 30, or if you’re REALLY lucky, 31 days, may not

February 1, 2024

How to Stick with Exercise

Work is really busy. Or your kid is going through a “phase.” Or it’s chocolate season. Any number of obstacles, distractions, and competing dema

January 24, 2024

Find the Right Foods for You

You know what it’s like to create a pump-up playlist, right? You compile a list of songs that—when they come on—make you say: “Yes, I feel lik

Crock Pot Trail Mix

This slightly sweet recipe will give you energy on and off the trail. The nuts offer protein, fiber, and fat, along with some vitamins and minerals. A handful, about ¼ cup, makes a great snack any time of day.

  • 2 cups raw walnuts (halves or coarsely chopped)
  • 1 cup raw whole almonds (or cashew halves)
  • 1 Tablespoon sugar
  • 2 to 3 Tablespoons coconut oil (or 1 to 1 ½ Tablespoons butter, cut in slices)
  • 1 teaspoon vanilla extract
  • 1/3 cup semi-sweet or dark chocolate chips

Place nuts, sugar, coconut oil, and vanilla in a crock pot and mix. Place on High for 45 to 60 minutes and stir occasionally to prevent burning. Turn to Low and continue cooking for an additional 20 to 30 minutes, stirring a time or two. Place the nut mixture on paper towel to absorb excess oil, and let cool at least 15 minutes before mixing in the chocolate chips. Store in an airtight container or Ziploc bag.

Cauliflower is the New Kale

Cauliflower. You know it as my least favorite vegetable.

I realized something was up when I came to breakfast one recent morning and there was a cauliflower article awaiting me. Thank you, Mr. Non-Compliant, who is never one to agitate. I jest.

“Is this cauliflower article here for me?” I innocently asked. “Why, yes, it is,” he replied. Of course it was.

Turns out cauliflower is the new darling of vegetables, and farmers have expanded the acreage they use to grow it. Since it grows in 30 days, your odds of finding it are a great deal higher than finding a package of toilet paper these days. (Can I pleeeeeease trade you a head of cauliflower for 2 rolls of TP?) 

This vegetable is very versatile, and healthy. Cauliflower has made its way as a substitute for starch and dairy in pizza crust, “rice,” gnocchi, hummus, and vegan Gruyère cheese.

 Cauliflower can also be found in tortilla chips, at salad bars, mashed to replace mashed potatoes, and deep-fried at hot food bars. Health Coach Carol obviously does NOT recommend that last one.

You can also roast it, sauté it, dip it, toss it into casseroles, and add it to soups and salads. Some even make cauliflower mac and cheese. That seems rather…wrong. Guess I need to give it a whirl.

Due to its popularity, cauliflower now outsells kale, cabbage, and garlic. It still lags behind onions and lettuce–probably because I buy lots of onions and lettuce.

It is rich in fiber and nutrients, contains some protein, and is low in carbohydrates, making it the perfect choice for those who follow paleo and keto ways of eating.

I do enjoy cauliflower crust pizza, and can’t tell it’s cauliflower. I can even fool Mr. Non-Compliant. Other than that, well, I’m still not a big fan. I keep trying.

On a happier note…

Mark your calendars now for a FREE GROUP COACHING SESSION ON ZOOM, this Saturday at 11:00 AM central. It will last approximately 45 minutes.  

The topic will be: “Confronting Challenges in Creating the New Normal”

 We’ll be discussing the results from my Challenge, “Do the next right thing” and what people came up with that was right for them. Also: What has this past week been like for everyone emotionally? How do we continue to move forward when everything keeps disappearing from the calendar?  

Zoom is a video-conferencing platform where we are together virtually. On your computer, click on the Join Zoom Meeting link Saturday at 11:00 AM, and we’ll hang out with a bunch of our friends.

 Here’s the invitation:

Topic: Carol’s Group Coaching
Time: March 28, 2020 at 11:00 AM

Join Zoom Meeting
https://us04web.zoom.us/j/688492449?pwd=cDdQZWJ4RVgyYmdyZmJwZVJBSlg0dz09

Meeting ID: 688 492 449
Password: 044748

I hope you can join me for this FREE online event. Let me know what you’re struggling with prior to our session, and I’ll address it on Saturday. Be sure to put it in your calendar so you don’t miss it. See you then!

Much love,
Carol

 “Few things bring us happiness like deeply rooted daily routines. There is something about healthy routines and rituals that leads the human person to flourish.”—Matthew Kelly, “Rediscover the Saints”

The Loss of Routine

First of all, I pray that you and your loved ones are safe and well.

I also pray that you have whatever you need to get through today: patience, food, faith, energy, toilet paper, etc.

As we adapt to the curtailing of many activities, I feel loss on a number of levels. I’m sure you do as well.

Rest assured, you will continue to see my emails appear in your Inbox every Thursday morning. There are still a few things I can continue doing without putting anyone’s health in jeopardy.

For the most part, I feel like a fish out of water.  

I miss my workouts. I miss my church. I miss my friends. I miss freedom. I miss hugs. Sorry folks, I don’t get the same energy from an elbow.

I miss my routine. How about you?

What are you really missing right now? What are you doing to get some sort of normalcy back into your life?

My ability to focus has been MIA for the last couple days. I think the lack of exercise is getting to me. Each day I tell myself I’m going to do something here at home. It’s yet to happen.

Today, here are some ways to feel more alive in spite of the global news:

  • Help someone else in some way. Maybe send a note or card to a friend who comes to mind; see if a neighbor needs you to pick up groceries; order flowers to surprise someone special.
  • Do a carry-out lunch or dinner to help keep your favorite eatery in business. Yes, you read that right! Desperate times require desperate measures. Besides, lots of restaurants have many healthy options. I did carry-out for my favorite salad the other day and it was AMAZING.
  • Spend 10 minutes stretching and moving your body. Here’s a link to some yoga freebies for you to check out Free Yoga Videos Or, go take a walk and do some push-ups. I REALLY am going to do this TODAY!
  • Get in the kitchen and cook.
  • Read that book you’ve been saying you’re going to read… for the last decade. If you have a library card, you can download eBooks and audio books for free.
  • Stop going to the kitchen and eating because you’re bored. Swimsuit weather is just around the corner and I don’t want to hear you whining because yours doesn’t fit anymore.
  • Drag out Monopoly, Scrabble, Yahtzee, or another family favorite, and bond with your family.

We must get creative with our new normal.     

Because we all need community and support, I’m going to try something for fun and see what happens. I’m going to do a FREE GROUP COACHING SESSION ON ZOOM, this Saturday at 11:00 AM central. It will last approximately 35 minutes.

The topic will be: “Confronting Challenges in Creating the New Normal”  

Zoom is a video-conferencing platform where we are together virtually. On your computer, click on the Join Zoom Meeting link Saturday at 11:00, and we’ll hang out with a bunch of our friends.

Here’s the invitation:

Topic: Carol’s Group Coaching
Time: Mar 21, 2020 11:00 AM Central Time (US and Canada)

Join Zoom Meeting: https://us04web.zoom.us/j/2428454676

I hope you can join me for this FREE online event. Let me know what you’re struggling with prior to our session, and I’ll address it on Saturday. Be sure to put it in your calendar so you don’t miss it. See you then!

Much love,
Carol

“Start where you are. Use what you have. Do what you can.”–Arthur Ashe

The Scoop on the Sumo

In recent weeks, the Sumo orange has come into my life. If you are a fan of citrus, you’ll enjoy learning a bit about this juicy, seedless, ultra-sweet orange.

The Sumo (like a Sumo wrestler) is a cross-breed between a satsuma and mandarin-pomelo variety. The oranges were developed in Japan with traditional plant-breeding techniques (so they are non-GMO), where they are often given as gifts. They are really big, hence the name.   

They have a very thick outer layer and are easy to peel because they lack the white netting around the sections. Their growing season is short—from January to April—so you need to snatch them up now, while you can!

Sumo oranges are a bit pricey for a number of reasons. There is only one grower in the U.S. (in California), the trees are difficult to grow (at least 4 years before they begin producing), and the oranges require special care.

The fruit bruises easily, so they must be hand-picked, and producers must apply a natural clay-based sunscreen on the peels throughout the summertime for protection. Now that’s some TLC!

Once the fruit is ripe, it’s carefully transported to a specific packaging facility for testing. Each Sumo Citrus orange is measured for proper sugar and acid levels and gets tossed out if it doesn’t meet the producer’s high standards.

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.  

As we take extra measures these days to stay healthy, eating a variety of fruits and vegetables is a must. And remember to wash your hands frequently with soap and water, drink plenty of water, and get your sleep.

To Your Health,
Carol

“I love fresh citrus and always keep lemons, limes, and oranges on hand; they come in handy for spritzing up quickly grilled meats, seafoods, and vegetables, especially when followed up by a quick drizzle of extra virgin olive oil.”– Emeril Lagasse