1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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March 23, 2023

The Truth About Green Bell Peppers

Green bell peppers are not a favorite of mine. In fact, when I order veggie skillets, I usually request that they be omitted. I find them to be bitter

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Food, Health
March 16, 2023

Care for an Exercise Snack?

The terminology “exercise snack” is rather intriguing. I wanted one before I knew what it was. Would it be coated with dark chocolate? Is it low i

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Health
March 9, 2023

Decrease Your Stress and Enjoy a Muffin

Let’s start with the muffin. Last week I wrote about the health benefits of eating wild blueberries. Saturday morning, I decided that I had to have

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Food, Health
March 4, 2023

Plant-Based Wild Blueberry Muffins

Plant-Based Wild Blueberry Muffins These muffins are dairy-free, gluten-free and egg-free. The texture is different than mainstay blueberry muffins. I

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Breakfast, Recipes
March 2, 2023

Tiny Berry Packs a Powerful Punch

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and

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Food, Health, Personal Development
February 23, 2023

Debate on the Dirty Dozen

“Should I spend my money on organic fruits and vegetables?” “Is organic produce superior nutritionally?” “Does it really matter?” I hear t

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Food, Health
February 16, 2023

Choosing a Tasty Pineapple

In the past week, a discussion came up about pineapple. How do you choose a tasty one? Well, for those inquiring minds, here you go.  How to choose a

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Blog, Family, Health, Personal Development
February 8, 2023

Happy Birth Month

You’re probably thinking that I just celebrated my birth month. And I did. One year ago. Already. How quickly the years go by.  I recently read No

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Family, Friendship, Health, Personal Development
February 2, 2023

Colorful Cauliflower and Fresher Berries

Interesting what shows up in conversation when a bunch of friends gather. Most recently, this is what happened. “So, have you ever wondered how caul

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Food, Health
January 25, 2023

5 Ways to Stop Playing the Comparison Game

We all do it. As human beings, it’s part of our nature. We compare for points of reference. But we don’t have to play the game anymore. If you fin

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Health, Personal Development

Love, Snacks, and a Recipe for You

February 14, 2019
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Food, Health

Last Sunday, Float Sixty Northwest Indiana held a “Fit February Love Yourself Wellness Event.” In attendance were a variety of local businesses all geared toward—you guessed it—wellness.

Let’s face it; there are numerous steps we can take to improve our health. How to begin?  

It’s in the title of the event: love yourself.

Whether you are dialed in to increasing exercise, feeling calmer, learning to cook, or drinking more water, it begins with caring for YOU.

On this Valentine’s Day, consider not only how you will show love and gratitude to the people in your life, consider how you will do the same for you.

One way is to eat snacks that taste good and enhance wellness. Snacking throughout the day can help sustain energy and even help you lose weight!

Snack suggestions:

*Hummus with raw vegetables

*Leftovers from dinner

*Hard boiled eggs

*Apple or pear with nut butter

*Mixed raw nuts with dried fruit and cacao (or cocoa) nibs    

I often make protein bars to keep on hand. These were a big hit at the wellness event! Even though they contain honey, the protein and nut butter help slow the rate at which sugar is absorbed by the body. I also cut them into small pieces, so that a couple of them do the trick when it’s snack time.

Chocolate Protein Bars

  • 2 Cups (or 16oz. jar) Natural Peanut Butter
  • 1 1/2 to 1 3/4 Cups Organic Honey
  • 2 Cups Chocolate Vegan Protein Powder
  • 3 Cups Rice Krispies

In a microwave-safe bowl, combine peanut butter and honey. Heat for about 90 seconds until it stirs easily. Add protein powder and Rice Krispies and mix thoroughly (The mixture will be thick). Press into a 9 x 13 inch pan. Refrigerate for about 1 hour, or until solid enough to cut into bars. Store in refrigerator or freezer. These keep well for weeks in the freezer.

For variations on this recipe and more, check out: https://inkwellcoaching.com/recipes/?treats

To celebrate Valentine’s Day, I’m offering complimentary coaching sessions! Send me an email and we’ll set aside a time for YOU!

Much love,
Carol

“All you need is love. But a little chocolate now and then doesn’t hurt.”—Charles M. Schulz

Birthday, Birth Month, Birth Year

February 7, 2019
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Family, Fun, Health, Love

Yes, friends, it is that time again. Another birthday is heading straight my way, and it’s a pretty big one. The BIG SIX-O.

It is my official duty to announce that I am now in full swing celebration of the BIRTH YEAR. For those of you who are new blog followers, a quick bit of history to get you up to speed.

For over a decade, it has been customary for me to celebrate the BIRTH MONTH. It has worked really well for me, except that February is always the shortest month. Even on a leap year.

In order to compensate, I have been celebrating 30 days before AND after my actual birth date, so as not to miss out on any fun—lunches with friends, presents, cake (gluten free) and ice cream, surprises, etc.     

I have decided that since I am blessed enough to still be here on this great planet earth, I’m going for the yearlong party.

I encourage you to join me, no matter where you are in the birthday cycle. Begin celebrating with me TODAY!

Are you living the life you daydream of? Do you have some awesome friends, family members, or a dog, that you enjoy time with on a regular basis?

Or are you living a life of “shoulds” and “somedays?”

My husband (Mr. Non-Compliant) and I are consciously choosing to do those activities we truly enjoy. And no, we are not retiring, at least not today.

He goes to his office and takes the dog. Some days the dog gets to stay with me. I roast far too many green beans for dinner, and he sneaks a HUGE bag of M&M’s home from the hardware store.

He likes chocolate syrup on his ice cream and I like mine plain. Some evenings we work late in our separate home offices and send each other emails. He’s taking a business class and I’m taking a few cooking classes.  

And sometimes we leave town on holiday.

The point is that everyday is an amazing gift. If you’re not playing the life game full out, it’s not too late to start.

SO, what will you do today to celebrate YOU?

Some ideas, if you need help:

*Get quiet and be still for 5 minutes (also known as meditating)

*Sing as loud as you can in the car and maybe roll down your window

*Make a lunch date with someone you’ve been meaning to and haven’t

*Sign up for a class or workshop that makes you happy

*Plan your next day off and do something that feels adventurous

If we don’t consciously live our lives, someone else will gladly do it for us.

Thanks for reading and allowing me to be part of your day.

Cheers to you,
Carol

“God gave us the gift of life; it is up to us to give ourselves the gift of living well.”–Voltaire

High Fructose Corn Syrup

January 31, 2019
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Food, Health

The other day I was searching for ketchup without high fructose corn syrup, also known as HFCS. I bet I spent at least 10 minutes reading labels until I found one that was acceptable.

Why is this a big deal? Is HFCS any worse than cane sugar? Short answer: YES. It is sweeter and cheaper than regular sugar and is in every processed food and sugar-sweetened drink.

While all added sugar is a negative when it comes to health, HFCS promotes more adverse health conditions than regular sugar. The main reason: it is “hiding” in so many foods that it sneaks up on us.

In recent history, we’ve gone from 20 teaspoons of sugar per person per year to about 150 pounds of sugar per person per year.  That’s a half pound a day for every man, woman, and child in America.  

When you eat sugar in those doses, it becomes a toxin.

High fructose corn syrup contributes to: weight gain, cancer, fatty liver and liver stress, increased cholesterol levels, diabetes, high blood pressure, leaky gut, heart disease, and increased mercury intake.

HFCS is in a long list of food items. In fact, take a look at what’s in your kitchen. Go on, I’ll wait. Read a few labels. Check your ketchup, cereal, soda, bread, crackers, candy, juices, sweetened yogurt, frozen junk food, other condiments, granola bars, jams and jellies, powdered creamers, and salad dressings.

GASP! I know; shocking, isn’t it?

Items that you may believe to be healthy are loaded with sugar in the form of HFCS. Sneaky.

Foods containing HFCS are of poor quality and are highly processed—not REAL food.

Sugar is not healthy either, however we tend to be more aware that we are eating it. When I bake Mr. Non-Compliant his favorite cookies, I know exactly how much of everything is in them—including the sugar.

High quality homemade cookies that taste amazing sure beat a “healthy” (NOT) granola bar with HFCS.

Kicking HFCS (and artificial sweeteners) out of your life is a huge step on the road to improving every aspect of your health. It’s also the toughest, since sugar is as addictive as cocaine.

Today, take note of how many foods you eat that contain HFCS. Practice cutting back and eventually  eliminating those foods.

When you stop consuming high fructose corn syrup, you also eliminate many chemicals that have no business being part of your diet. Your body will thank you in surprising ways.

Need help getting your body back on the health track? If beginning this process is stressing you out, and you are sick and tired of being stuck, I’m here to help you move in the right direction. Let me know and we’ll create a plan for your most awesome life.

To your health,
Carol

“Take care of yourself as if you’re the most awesome person you’ve ever met.”
― Jen Sincero, “You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life”

No Excuses

January 24, 2019
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Health

You’ve made your plan to get to the gym. It’s important for many reasons.

Oh, but it’s been a long day and you remember that you need to run to the store and pick up a few items for dinner.

You pick up those items, look at the time, and think to yourself, “I don’t I have time to get to the gym today. By the time I get home, make dinner, eat, do the dishes, I’m done.”

You set your alarm so that you can get up early and get to the gym in the morning. That will work better, or so you think.

Not so much, when you hit snooze three times. Going now will make you late for everything all day. 

You plan to take a walk later. The weather doesn’t cooperate, so you bail on that idea.

Tomorrow is not much better. You have plans and no “free” time.

The weekend rolls around. Who wants to work out on the weekend when weekends are made for fun?

And so it goes.

You have spent how many hours and situations justifying why you simply cannot exercise? You’re tired, cranky, and have the “I haven’t been to the gym in a month” guilt.

Let me say this: You will expend much less energy and thinking by getting your workouts in. You will feel better mentally, physically, emotionally, and you may even have some fun.

A few tips for getting yourself moving and avoiding guilt:

*Stop making excuses. You have the time. It is not your priority, so you don’t do it.

*You’re tired because you have lots going on. Your brain could use a rest and physical movement is a wonderful diversion.

*Showing up at the gym or on the walking trail gives you the gumption to show up powerfully in other areas of your life. You’re overcoming self-sabotage, which is not always easy.

*Do things you enjoy. When you have fun moving, you’ll look forward to your workouts.

*Make it convenient. If you like to exercise at home, that’s great. However, it’s also easy to skip because other tasks pull at you. Be creative and figure out what works.

*The benefits of moving far outweigh the stories you tell yourself in order to avoid doing so.  

*If you have a spouse, consider doing something together: dancing lessons, yoga, walking.

*Be accountable to someone. Having friends at the gym make getting there a whole lot easier and fun.

If figuring out a plan seems like mission impossible, let me know. I love a challenge.

To your health,
Carol

“Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.”

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