1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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

January 18, 2024

Mastering a Dry or Damp January with Style

As the new year begins, many of us look for ways to reset and rejuvenate our bodies and minds. One popular approach is embarking on a ‘Dry Janua

January 11, 2024

Gluten-Free Substitutes for Healthier Baking

The world of gluten-free baking can be rather intimidating. Experimenting with various “other” flours and mixes can sometimes result in frustratin

Fall Pantry Purge

Although we’ve enjoyed some warm, sunny days this week, I know it’s fall because I need a hard hat to go outside.

Not because of any construction.

Squirrels.

Acorns are constantly being pelted down on the roof, deck and patio. It truly is scary, and I fear I would suffer from a concussion if one of them smacked me on the head. 

In spite of the acorn attacks, Mr. Non-Compliant and I took advantage of one of those warm days and washed windows.

We didn’t realize how dirty they were until we cleaned them. What a difference.

I’m thinking it’s probably time to go through the pantry too. I tend to let some things slide during the summer, since the season is short and I’d rather play outside.

Here are some simple tasks you can complete in 10-15 minute increments to declutter and organize your pantry. Customize to best suit your needs.

  1. Expiration Date Check:
    • Set a timer and start with one shelf or section.
    • Check expiration dates of items and toss anything that’s expired.
  2. Consolidate:
    • Combine duplicate items, like two opened bags of the same pasta or cereal. Make sure to store the opened items in airtight containers.
  3. Categorize:
    • Focus on one shelf or section at a time.
    • Group like items together, e.g., grains with grains, baking items with baking items.
  4. Clear the Floor:
    • Often, pantries accumulate items on the floor. Spend a short session just clearing the floor for easy access and cleaning.
  5. Spice Check:
    • Spices lose flavor over time. Smell them; if they have lost their aroma, it might be time to replace.
    • If you come across spices that you don’t use, let them go. Toss or share with a friend who loves to cook. 
  6. Storage Solutions:
    • Invest in clear storage containers. During a short session, transfer one type of food item, like rice or flour, into these containers for better visibility and freshness.
    • Get rid of bulky cereal boxes and store the contents in clear bins or containers. You can cut out the nutritional info and expiration date from the box and place it inside the container if needed.
  7. Rotate Stock:
    • Bring older items to the front, so they get used before newer items. This helps reduce waste.
  8. Donate:
    • Set aside items you haven’t used in a while and consider donating them to a local food bank if they’re unopened and haven’t expired.
  9. Cleaning Spree:
    • Take a short time to wipe down one shelf or section of your pantry. Over a few sessions, your entire pantry will be clean.
  10. Create a “Use First” Area:
    • Designate a section of your pantry for items that should be used up soon, either because they’re about to expire or because they’ve been opened.
  11. Holiday Prep:
    • Fall leads us into the holiday season. Spend some time organizing the ingredients you’ll need for those special holiday recipes. Make a list of the items you need to replace and buy them sooner than later.
  12. Maintenance:
    • Once you’ve decluttered, spend 10-15 minutes a week maintaining. A little bit of time spent regularly will prevent the need for big overhauls in the future.

Happy organizing!

Much love,
Health Coach Carol

“It’s the first day of autumn! A time of hot chocolatey mornings, and toasty marshmallow evenings, and, best of all, leaping into leaves!”—Winnie the Pooh

Why You Can’t Stop Eating Junk Food

“Who ate all these chips?!”

You look around and, alas, not even a dog to blame.

Oops.

It’s not your fault. 

If you’ve had this experience—robotically hand-to-mouthing some ultra-delicious, highly snackable food until the whole party-size portion is gone—you’ve probably felt frustrated or even ashamed.

But with ultra-processed foods, the odds are against you:

It’s you versus dozens of taste-testing focus groups, clever marketing, and an ambrosia of flavors, chemicals, and textures designed to send your brain into bliss.

From a food manufacturer’s perspective, this makes sense: the more you eat, the more you buy. Cha-ching!

Ultra-processed foods aren’t evil.

And you’re not broken if you can’t control yourself around certain foods.

But if these foods are making you feel sick or out of control, here are some strategies that might help:

1. Notice your chewing.

Processed foods are manipulated so they require less chewing and nearly “melt” in your mouth.

Next time you eat them, notice:

How many chews does it take to dissolve the food? Do the flavors improve the longer you chew? How satisfied do you feel after a few bites?

How does this compare to a whole food, like an apple or brown rice?

2. Limit your options.

Studies show people will eat more when they have a variety of flavors to choose from.

Experts call this the “buffet effect”: You go from the noodle bar to the ribs station to the build-your-own-sundae, then back to the noodles.

With so many delicious options, it’s hard to stop.

Without judgment, count the number of snacky foods you have in your home. Generally, the more options you have, the easier it is to overeat.

3. Notice patterns.

We often use food for reasons other than physical nourishment.

For example, if we feel sad, we might eat a cookie for comfort. Temporarily, we feel better.

When you find yourself eating when you’re not physically hungry, try to determine the trigger. Ask:

🤔 What am I feeling?

🤔 What time is it?

🤔 Who am I with?

🤔 Where am I?

🤔 What thoughts am I having?

Keep a journal and look for patterns.

If you feel ready and able, you can try to replace eating with another behavior. 

For example, if you typically turn to wine and ice cream when you feel lonely in the evening, maybe run yourself a bath and listen to a funny podcast.

Treats are a perk of modern living—they’re delicious and almost universally accessible. And you don’t need to eliminate them altogether. Enjoy them sparingly and when they’re AMAZING.

By paying attention to your own behaviors—along with some practice—you can foster a healthier relationship with these kinds of foods.

Need a guide as you embark on a journey towards a healthier, happier you? Together, we can create a personalized plan to help you conquer cravings, nourish your body, and feel your best. Send me a message today to get this party started.

Sending you love,
Health Coach Carol

“I know that when I get stressed, I want to eat junk food. So now I just know – ‘I’m stressed, I want to eat junk food, so I’m going to go work out instead, or eat something healthy.’ It really works.”—Casa Castronuova

Harvesting the Balance of Autumn

September 23rd ushers in the autumn equinox, a time when day and night are in perfect balance.

It also opens the official season of cozy sweaters, pumpkin spice (everything), and the raking of leaves. The world around us slowly begins its transformation into a canvas of amber, gold, and crimson.

Summer was generous this year in the Region. Warm, vibrant, and full of activities. But like all good things, it had its moments of scorching heat and relentless humidity.

We now look to experience the cool, calm, balance of autumn. 

I’m always torn. I adore the warmth and freedom of summer, yet I’m equally drawn to autumn’s shifting rhythms and vibrant colors.

I also like wearing cozy sweaters and cowgirl boots. Mr. Non-Compliant can rake the leaves.

Unless you’re nestled somewhere in the tropics of endless summer, I bet you’re feeling the same pull towards this season of change.

As we stand on the cusp of this equinox, what are some of the memories you made this summer?

Maybe you had some adventures planned. Did they pan out? Were there moments of unexpected joy or perhaps some that required a rain check?

Take a few moments to think about the last several months.

Whatever your reflections, it’s alright. If the summer’s whirlwind left you a bit disoriented, autumn is your chance to find your footing again.

If you’re wondering how the year seems to be slipping by like sand between your toes, I urge you to take a moment to reflect on what truly matters.

Who and what warms your heart as we make our way into the chill of the coming months?

Perhaps you can take the adventure that you didn’t have time for during the summer, begin the special project that you’ve been putting off, try that Zumba class everyone’s raving about. 

Or just be still. 

This is all intertwined with our “Deep Health.” Every sunset, every breeze, every sip of that pumpkin latte affects our well-being.

True health isn’t just about the numbers on the scale or the steps on your activity app.

It’s about feeling grounded, cherishing connections, and savoring the simple joys.

If you’re seeking a path to weave autumn’s magic into your wellness journey, remember, I’m just a message away. 🍂🍁

Much love,
Health Coach Carol

 “Life starts all over again when it gets crisp in the fall.”—F. Scott Fitzgerald

More Brain-Boosting Foods

Last week I shared a list of brain-boosting foods with the promise of more to come.

Here are some additional foods that you may choose to include in your diet to help improve brain health.

  1. Whole Grains: Brown rice, whole wheat, quinoa, and other whole grains provide a steady supply of glucose, which the brain needs for energy.
  2. Lean Proteins: Sources like poultry, lean beef, and legumes contain amino acids necessary for the production of neurotransmitters that regulate mood and cognitive function.
  3. Beets: Rich in nitrates, which can help increase blood flow to the brain, thereby potentially improving mental performance.
  4. Tomatoes: They contain lycopene, a powerful antioxidant that may protect against cell damage. 
  5. Pomegranate: This fruit is high in antioxidants and may help improve memory and cognitive function.
  6. Dark Chocolate: Contains antioxidants, including flavonoids, caffeine, and antioxidants like cocoa. It also helps boost mood.
  7. Green Tea: Contains caffeine and L-theanine, which can have synergistic effects on brain function.
  8. Bone Broth: Contains nutrients like collagen, glycine, and proline, which may support brain health.
  9. Coffee: Increases alertness, improves mood, enhances concentration. Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. This could at least be partly due to coffee’s high concentration of antioxidants and caffeine. My choice for a clean organic coffee is Lifeboost. Here’s a link to my recent blog post on coffee. https://inkwellcoaching.com/2023/06/08/some-coffee-caffeine-chatter/

Improving brain health involves a holistic approach that encompasses various lifestyle factors. Here are a few other things we can do to promote cognitive well-being:

Regular Exercise: Physical activity has been linked to improved cognitive function, increased brain volume, and reduced risk of cognitive decline. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises.

Adequate Sleep: Getting enough quality sleep is crucial for cognitive function. Aim for 7-9 hours of sleep per night to support memory consolidation, problem-solving abilities, and overall brain health.

Stress Management: Chronic stress can have negative effects on the brain. Practice stress-reducing techniques like meditation, deep breathing exercises, yoga, mindfulness, or spending time in nature. 

Limit Alcohol Consumption and Avoid Smoking: Excessive alcohol consumption and smoking can have detrimental effects on brain health. If you drink alcohol, do so in moderation, and if you smoke, consider quitting.

Try focusing on one aspect at a time, which can help prevent overwhelm and foster a sense of achievement. Remember, progress is a journey, and each small step you take contributes to your overall brain health.

Much love,
Health Coach Carol

 “I like nonsense; it wakes up the brain cells.”—Dr. Seuss