1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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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

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

January 19, 2023

Dining Out Made Simple

We know that home cooking is the healthiest. For starters, we’re not loading our meals with ingredients that we can’t pronounce and preservatives

January 11, 2023

Look for the Bright Spots

It’s been almost 2 weeks since we’ve celebrated the newness of another year. Perhaps you’ve set up some small action steps that lead to a positi

January 5, 2023

5 Ways to Stay Committed to Your Goals

We’re into another year in what seems like a flash. Even if I didn’t look at a calendar, I’d know this. How, you ask? BECAUSE MY PARKING SPOT IS

December 29, 2022

Wishing You a Happy, Healthy 2023

It’s that time of year when we think about starting something new. Perhaps even a resolution. Or three. Here’s a tip: decide on a small daily acti

December 22, 2022

Hachiya, Winter and the Movie

Curiosity got the best of me. This week I tried the heart-shaped Hachiya persimmon fruit.  I allowed it to sit for several days to ensure that it wa

December 15, 2022

Persimmon, Christmas Movies and Compassion

Intrigued by seeing persimmon fruit in the produce section of the grocery store, I decided to be adventurous. The Fuyu variety that I found are about

December 8, 2022

5 Tips to Help Calm Holiday Overwhelm

In conversation, I’m hearing the sentiment of overwhelm from just about everyone. Too much. Too many. Not enough time. Decorations, parties, gift wr

December 7, 2022

Italian Sausage and Gnocchi Soup

Makes about 6 servings    Ingredients 2 tablespoons extra virgin olive oil or avocado oil 1 pound bulk Italian sausage (or other ground meat) 1 medi

Savor the Good Stuff

This past weekend, my dear beloved, aka Mr. Non-Compliant, made me the most delicious Birth Month Cake. I refer to it as the Birth Year Cake, so we have agreed to disagree. Since my birthday is in February, the Birth Year concept offers much grace.

My cake was yellow with chocolate frosting, made with real, organic ingredients. Oh, and most importantly, he made it with LOVE. The best part was that my boys and some friends were in town to share it.

The point of this is that I savored every bite, including the ice cream that came along for the ride. This indulgence is one of my very favorite treats.

One of the tricks of eating in a healthy manner over the long haul, is to savor the good stuff. Every bite of that cake was a reminder for me of birthdays past when my mom or grandma made me a cake. It was as much about reliving a childhood memory as it was about the food. And, it was amazing.

How many experiences are the same for you? You make the apple pie the same way your grandma did, and the smell of it baking warms your heart. The Easter breads and nutrolls remind you of a time when no one said much about gluten.

This week, whether you are enjoying a simple cup of coffee, spinach salad, or homemade Birth Month cake, practice the art of enjoyment. Whatever you choose to eat and drink must be worthy of nourishing the only body you have.

Sometimes circumstances dictate food options that are not ideal. Do the best you can and choose to enjoy whatever it is that you’re eating. And when you are presented with the most wonderful treat that’s made with love, allow gratitude to fill your heart and savor the moment. Oh, and share.

“Cakes are healthy too, you just eat a small slice.” –Mary Berry

Tips to Stay and Get Back on Course

There are those times when we are consistent and persistent with a good habit, and positive results aka success, elude us. This may be the case with your health and fitness, your work, and your life.

What then? What next? Do you revert back to an old way of thinking and doing? Do you get depressed and eat an entire bag of chips or carton of ice cream?

Sometimes. Sometimes, we simply feel like giving up and wallowing in our misery. Then, suddenly, we hear that little voice that says, “Wait! Keep going. Have faith and keep moving forward.”

And so it goes—the rollercoaster of life.

If you’re feeling like eating the chips or ice cream, WAIT! Here are some tips to help you not commit dietary suicide in 15 minutes or less. In other words, here is your HOPE.   

*If you’ve been following a solid routine of exercise and eating nutritionally sound and are not seeing results on the scale, remember that time is necessary for your body to shift. Is there another way to measure the benefits of your new routine? Has energy, blood pressure, sleep quality, mood, self-esteem, attitude, ANYTHING improved? I’d bet big money that SOMETHING is better. And kudos for eating foods that are higher in nutrition and moving your body. Success in every way.   

*Look back on how you were doing with your program two, three or six months ago. What’s gotten easier? What’s a habit now, that wasn’t then? Don’t act like it’s no big deal that you used to eat two vegetables a day and now you eat three. This is progress!

*Let’s say you spent a weekend binging on food, drink and non-activity and feel downright crummy. Do the next right thing. Drink a glass of water, take a walk, eat a spinach salad (even if you have to get it from the grocery salad bar), roast a big pan of vegetables for a snack, call your friend to meet you at Zumba, schedule your workout plan for the week ahead then do ten push-ups. Do the next right thing.

*Remember this is about progression, not perfection. We all have days, even weeks, that come apart at the seams from time to time. Wallow for 5 minutes, then listen to your favorite music that lifts your mood and shifts your attitude. Change your state. Movement helps immensely!                           

*Set up a time to have a free chat with me. Sometimes all it takes is another perspective to get you headed in the right direction. Here’s the deal: you tell me the “elephant” in your life that is keeping you stuck and I’ll help you get out from under his really big foot. This is what my research and coaching session is about. My curious mind wants to know: What is your elephant?
CLICK HERE to book your chat 

 “When a train goes through a tunnel and it gets dark, you don’t throw away the ticket and jump off. You sit still and trust the engineer.” –Corrie Ten Boom

Veggie Protein Stir Fry

Here’s a quick and easy recipe using Beyond Meat meat substitute that is so tasty, my Mr. Non-Compliant never knew it wasn’t ground beef! I’ve made it for several of my Kitchen Coaching classes and it’s gotten rave reviews. You can find Beyond Meat products in many local grocery stores.

Veggie Protein Stir Fry

• Fresh or frozen vegetables cut in similar size pieces (red sweet pepper, carrots, broccoli, etc., the more colorful the better)
• 1-2 cloves minced or pressed garlic
• Lawry’s Seasoned Salt or your favorite seasoning, to taste
• Extra virgin olive oil, enough to coat the pan
• One package of Beyond Meat, The Beyond Burger

Sauté your choice of vegetables in extra virgin olive oil. Once the vegetables are tender, about 10 minutes, add the garlic and The Beyond Burger. Break apart the “burgers” so they are in crumbles and mix with the vegetables. Cook for another 5 minutes. Season to taste. Enjoy as is, or top pasta, brown rice, or make a lettuce wrap with some Romaine lettuce leaves. The quantity of vegetables and Beyond Burgers you use will depend on how many people you’re feeding. One package of The Beyond Burger has two patties (2 servings), each containing 20 grams of plant protein, no soy or gluten.

Post Kitchen Coaching Tips

I recently held a kitchen coaching class, which meant a fun evening of food, learning and laughs. Some takeaways:

  • Make a crock pot full of soup on the weekend so that you have leftovers for the week.
  • Whether you are cooking for one, two or five, make extra. Package the portion you’d like to have for another meal before sitting down to eat, so the extras don’t accidentally disappear.
  • Store your olive oil in the refrigerator to keep it from going rancid. Since it will solidify, keep a small bottle at room temperature so it doesn’t delay your cooking. Rancid oils and foods produce free radicals in the body that over time may contribute to disease. (This  is  why you should not overheat oil, since the same process happens.)
  • When choosing fish, choose wild-caught varieties. A couple reasons: these are typically higher in omega-3 fats (a good thing), and lower in pesticides and toxins, than farm-raised.
  • Keep hard boiled eggs on hand. These make a great snack, breakfast on the go, and offer extra protein when added to a salad. If peeling them is a problem for you like it is for me, you can buy them already boiled and peeled! Any leftover chicken, beef or fish may also be slightly warmed and added to a bed of greens.
  • Toss vegetables with extra virgin olive oil and Lawry’s Seasoned Salt or salt and pepper, then sauté or roast. Any combination of vegetables will work, cut in similar size pieces. Sauté for about 10 minutes or roast at 425 degrees F for about 25 minutes. Adjust time according to your liking.
  • Using chicken or beef bone broth for any recipe adds more nutrients and protein than regular broth. You could certainly make your own. I buy organic bone broth because that’s what works for me.  

The best part is knowing that there are lots of us in community practicing habits that lead to better health. Support along this journey is vital in order to make it a lifelong habit. If you have a friend who could use help, please forward this email to them.

Celebrate doing just a little bit better! Perfection? Well, I burned some of the roasted squash in Kitchen Coaching class. Next time I’ll do better.

“The seminar about making healthy meals is very informative. I learned a lot of ways to make healthy meals in a short period of time. This is perfect for my sometimes busy schedule.”–Markia