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

Perspective

The other day I headed to the gym to do a cardio step class. I’m a huge fan of classes—for the obvious social reasons. They also push me to work harder.

When my friend showed up next to me and admitted that wasn’t sure she could handle class that day, I inquired as to why. She told me that she felt a bit wobbly in the legs.

Okay. We all have what I refer to as “low energy” days, when it takes all you’ve got to get out of bed, let alone get to the gym.  

She then admitted to me that the girl in front of her jumps so much (and so high) that she feels bad about her workout.

Ewww. That feeling of Not Good Enough.

At that point, I suggested that we change her perspective. My friend moved her bench to the other side of the room, where the participants tend to be less jumpy.

We each experienced a great workout and were then ready to take on the day.

Good enough plus.

It’s a real power play when you push your way through a challenge and make it to the other side.

Questions to ponder: Is there something you could use a fresh perspective on? Do you need to move to the other side of the room?

We’d like something to change, yet we continue to work in the same point of reference. Instead of breaking free and moving from point A to B, we continue in a circle.

When we stay in a spot that makes us feel safe, yet not good enough, we sell ourselves short. Sometimes all we need is a new outlook—a fresh perspective—a different spot in the room.

Powerful.

Could you use a fresh perspective on your health, work, or life? (Sometimes it’s all of the above.) If you are nodding yes, I’m here to help. Send me an email and we’ll figure it out together. You’ll be amazed at how a slight shift in your perspective can change the entire look of a room. It’s my New Year’s gift to you.

Powerfully yours,
Carol

“The only thing you sometimes have control over is perspective. You don’t have control over your situation. But you have a choice about how you view it.”—Chris Pine

 

 

 

Keeping it Simple

Happy First Week of 2019! Now that the celebrations are a fond memory, I am ready to settle myself down and focus on a daily routine that brings me even more peace and joy.

Easier said than done, right? We schedule our lives so carefully, yet we have those days that seem to take on a life of their own.

It is for this reason that I offer simplicity. In the midst of a carefully planned week, surprises (pleasant and otherwise) have a way of making us crazy. How in the world do we maintain healthy practices when life gets so complicated?  

Habits. Habits are what keep us going when we don’t know what else to do. To that point, keep the good ones, replace the less desirable ones, and let me know if you need help. (Email me!)

The secret lies in working on only one habit at a time. Keeping it simple.

One habit that I’d like to improve on is going to bed earlier so I get better rest. This month, that is my focus. Seven hours is ideal for me—and most people. Seven hours means I am more productive. Seven hours of really good sleep brings me more peace and joy.

Will I do this habit perfectly? No. Will I do better than I did in December? Definitely. That which we intentionally focus on will improve.

Today, if you know you need to improve on some area of your life, choose one thing you can do to make it better. Only ONE.

For those of you who are looking to add one home-cooked meal to your week, you’re in for a pleasant surprise. I’ve been adding simple and delicious recipes to my website.

All recipes have been Mr. Non-Compliant tested and approved. My sons like them too.

You will find gluten free and dairy free recipes, since that is how some of us in the Slager household eat.

I’ve recently been baking Gluten Free Bread, since I have not been happy with what I find in stores. It is not complicated at all and it is the perfect accompaniment to the Crock Pot Beef Vegetable Soup.  

Click Here for Recipes Have fun checking them out, and be sure to let me know which ones you like best.

Interestingly, I think the Treats section has a majority of the recipes.

Cheers to days (and meals) filled with more peace and joy!
Carol

“The truth is, you don’t break a bad habit; you replace it with a good one.”—Denis Waitley

 

Gluten Free Bread

Ingredients

  • 3 1/2 cups Namaste Foods Perfect Flour Blend
  • 1 1/2 cups milk, any kind (I like unsweetened, plain almond milk)
  • 1 Tbsp cider vinegar
  • 2 Tbsp olive oil
  • 2 Tbsp honey
  • 1/2 cup finely ground tapioca flour*
  • 1 tsp sea salt
  • 3 eggs, at room temperature
  • 1 Tbsp yeast
  • 1/4 cup warm water (Dissolve yeast in a water temperatures between 110°F – 115°F for best results)  

Directions

Mix yeast in 1/4 cup warm water and set aside for 5 minutes. Warm milk, add cider vinegar, oil, and honey. Beat eggs and add to milk mixture. Add yeast mixture to milk mixture and blend. Add liquid ingredients to dry ingredients and blend on medium speed with electric mixer for 3 minutes. Pour into well oiled/buttered loaf pan. Cover loosely with sprayed waxed paper or plastic wrap and towel and let rise for 30 minutes in a warm place. Preheat oven to 350°F.

Remove the plastic wrap and towel. Cover bread loosely with foil tent to prevent over browning and bake for 30 minutes. Remove foil and continue baking for another 35-40 minutes. Let cool completely before slicing.

*Tapioca flour is also known as tapioca starch. You may substitute cornstarch OR arrowroot for the tapioca flour, if you prefer. I have only made this recipe using the tapioca flour.

Gluten Free Pumpkin Chocolate Chip Cookies

Ingredients

  • 1 egg
  • 1/3 cup unsweetened, smooth almond butter
  • 1/2 cup canned 100% pumpkin
  • 1/2 cup organic cane sugar
  • 2 tsp pure vanilla extract
  • 2 1/3 cups blanched almond flour
  • 1 tsp baking soda
  • pinch of sea salt
  • 1 tsp ground cinnamon
  • 1 tsp pumpkin pie spice*
  • 1/2 cup dark chocolate chips

Directions

Preheat oven to 350 degrees F. In a large bowl, whisk together egg, almond butter, pumpkin, sugar, and vanilla extract. In a separate bowl, combine the almond flour, baking soda, salt, cinnamon, and pumpkin pie spice. Slowly mix the dry ingredient mixture into the wet ingredients. Combine until cookie dough forms, then stir in the chocolate chips. If dough is too sticky and difficult to work with, chill in the freezer for about 10 minutes.

Once dough is chilled, roll into balls, or use a small cookie scoop. Place scoops on cookie sheets that have been lined with parchment paper, for easy cleanup. Bake for 10-12 minutes, until they are set. Be careful not to overbake. Remove from oven and let set for about 5 minutes. Transfer to wire racks to cool. Store in airtight containers in the refrigerator or freezer. I store my cookies in the freezer, as they are always soft enough to eat immediately.

*Homemade pumpkin pie spice: 1/2 tsp cinnamon, 1/4 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground nutmeg