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carol@inkwellcoaching.com

Crown Point, IN

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May 6, 2021

The Gluten Thing: Fad or Fact, Final Week

Today I’m going to wrap up this topic. Not because I’ve covered everything that there is to know about gluten, but because there are other topics

April 29, 2021

The Gluten Thing: Fad or Fact, Part 2

How do you know if you have a gluten issue? It’s possible that you may eat foods containing gluten and not experience any significant digestive issu

April 23, 2021

Veggie Stuffed Turkey Burgers

(The following recipe first appeared in the September 2020 issue of Get Healthy, a publication of The Northwest Indiana Times.) Ingredients: 1 tablesp

April 22, 2021

The Gluten Thing: Fad or Fact, Part 1

What are your thoughts on gluten? Do you eat it, or not? Why are so many people talking about it these days? Just this week I received a call from a f

April 15, 2021

Anchor Habits, Being Still, and My Resident Rabbit

It almost feels as though our world is sort of opening up again. For now. How very indefinite. At any rate, prior to everything shutting down, perhaps

April 8, 2021

3 Reasons Why Losing Weight is Hard

It seems like such a simple concept. Expend more calories than you eat, and BOOM. Off go the pounds. Not so fast. There are lots of reasons why it’s

April 1, 2021

He’s Here, and He’s Adorable

This is week #39 of baby, and guess what? He arrived! Little Angelos is perfect and looks like a little angel—well-dressed in monogrammed attire wit

March 26, 2021

Leek, Potato and Zucchini Hot Cakes

Ingredients: 1 medium potato 2 cups sliced leeks (white and pale green parts only)                                             

March 24, 2021

For the Love of Leeks, and Hot Cakes

It’s the week of the leek. From the looks of the leek I have in my fridge, it’s a good thing that at week #38, baby is about to make his grand wor

March 18, 2021

Swiss Chard, Your Refrigerator, and Advice from Julia

As we close in on this journey at week #37, baby is the size of a bunch of Swiss chard.  Swiss chard falls under the extremely nutrient dense umbrell

Peanuts, Peppers, and Pancakes

Sometimes Mr. Non-Compliant and I snack on dry roasted peanuts. They offer a good amount of protein, about 7 grams per ¼ cup. Much of the taste attraction is due to the salt content, so the lightly salted variety doesn’t cut it.

The other day I needed to replenish our stock. Here’s the crazy thing. I usually read every ingredient label and if it passes my rigorous health standards, it may end up in the cart.

I’ve been buying Planters Dry Roasted Peanuts on a fairly regular basis. Last week I was in Whole Foods and picked up a jar of their 365 Everyday Value brand. I made sure that they only contain dry roasted peanuts and sea salt. Same thing goes for peanut butter.   

When I got home, I pulled out the Planters peanuts with only a few in the jar. I happened to read the label and much to my surprise, here’s what I learned.

Ingredients:
PEANUTS, CONTAINS 2% OR LESS OF: SEA SALT, SPICES (CONTAINS CELERY), DRIED ONION, DRIED GARLIC, PAPRIKA, NATURAL FLAVOR, SUGAR, GELATIN, TORULA YEAST, CORNSTARCH, DRIED CORN SYRUP, MALTODEXTRIN.

Ewwww. I can’t believe I missed this. (Sometimes companies change things without telling me.) Of course, Mr. NC would say, “No wonder they taste so good. What’s the problem?”

Fortunately, he hasn’t complained about the 365 brand. If he says anything, I’ll remind him that he’s a purist.

We all mess up. Moving on…

Peppers

This is week #18 for my pregnant friend and baby is the size of a bell pepper. Green, yellow, orange, and red bell peppers are all the same variety only at different stages of ripeness. Green is the least, red the ripest, with yellow and orange in between.

The colorful peppers are sweeter because they are more fully ripened and have an increased sugar content. They also pack more nutritional content for the same reason. All colors offer health benefits. The ripe peppers are my favorite, and I like to add them to eggs, salads, and stir fries.  

I roasted week #17 turnips along with carrots. The turnips have a bit of a bitter taste that I remember from my childhood. While I’m not a big fan of the turnip, it’s okay when combined with other vegetables or added to vegetable soup.  

Pancakes

Yesterday I had a taste for pancakes, as I still have that carb craving on occasion. I made some gluten-free pancakes with Simple Mills Pancake and Waffle mix. The mix is made from seven clean ingredients (fewer than the Planters peanuts). You only need to add eggs, oil, and milk or water. Easy.

As you continue your search for cleaner, tastier, foods that make healthy eating simpler, Simple Mills products may be a good choice for you.

FUN OFFER: What snack food binge would you like to have more control over as we move into the holiday season? Send me an email and I’ll gift you with a 50-minute coaching call to help you figure out a plan.

Sending love,
Carol

“Without peanuts, it isn’t a cocktail party.”—Julia Child

It’s Turnip Week

Lots of things change in 30 years. These days, when a woman is pregnant and tracking the weeks, the size of the baby is likened to a piece of produce.

I recently learned this because I have a friend who is pregnant. Each week I get the report of the fruit or vegetable that the baby resembles in size.

This is fascinating to me, and much easier to imagine than a measurement in centimeters.

I’ve decided that each week, I’ll include that piece of produce in my diet. Even if I’m not familiar with what it is or how to cook it. I figured that by doing this, I’ll pretty much work my way through the produce section by the time the baby is born.

Last week was avocado week. Turns out that week 17 is a turnip.

Today I picked up a few turnips at Whole Foods. I can’t tell you the last time I ate turnips, however I remember that my father liked them.   

I’ve decided to roast the turnips with carrots. They have a sharp taste, so roasting them will mellow the flavor, and the sweetness from the carrots will be a nice complement.

Roasted Turnips and Carrots

Take about 2 pounds of turnips and carrots. Peel them and remove the root tips and the rough end where the greens were attached. Dice in uniform pieces. Toss with 2 tablespoons or so of avocado or olive oil and 1 teaspoon of sea salt. Place in a single layer on a baking sheet or stoneware. Bake at 425 degrees F for about 30 minutes, turning once or twice. The vegetables should be somewhat browned and tender when you insert a fork. At the end of roasting, combine a mixture of thyme, oregano, and garlic powder, and sprinkle over the vegetables. Toss and bake another 5 minutes.

 

If any of you are in a bit of a rut with eating, try working your way through the produce section with me. We’ll have a good time, and my friend’s pregnancy will be quite an adventure for many of us.

Sending you love,
Carol

“I love root vegetables: carrots, parsnips, and turnips.” — Julia Child

 

When You Hate Your Bathroom Scale

Quick quiz today.

True or False: What the bathroom scale tells you is a very good indicator as to whether or not your nutrition plan is working.

You’ll be happy to know that the above statement is FALSE. Your body composition, health status, and whether or not you’re eating habits are improving are NOT totally scale dependent.

The scale may offer a bit of guidance over time as to whether or not you’re making progress. However, it is definitely not the only measure of what’s truly happening with your body.   

Other ways to know if you’re on the right track with your nutritional habits.

  • You aren’t hungry all the time. When you eat nutritionally packed foods with the right balance of fat, protein and carbohydrates for YOUR body, you feel satisfied after meals and for several hours after.
  • You have more energy. Your old ways of eating left your energy levels bouncing around like a roller coaster. Now you feel your energy staying fairly consistent throughout the day.
  • You’re sleeping better and feel more rested in the morning. When your blood sugar remains consistent due to eating fresh whole foods, your hormones are also more stable, and you get better rest.
  • Your mood is improved. Now that you’re eating more regular meals and snacks and letting go of the junk food binges, you feel happier. No more “hangry” moments! You may even attract some new friends.
  • You feel stronger and can manage challenging workouts. As your body gets the fuel it needs to perform, you’re able to increase your endurance and enjoy an easier recovery.
  • Your clothes fit looser or tighter. You can zip those jeans from last year without having to lay on your bed and hold your breath. Or, the shirt that hung on you like a tent is now filled out with toned muscle in just the right places. You even look amazing in that big sweater. (True: Muscle weighs more than fat.)
  • It has become your lifestyle and feels right for you. Unlike diets—which feel hard and restrictive—you’ve discovered how good you feel eating an abundance of delicious, nutritional foods.

Because our brains are wired for immediate satisfaction, it can be tough to stay the course over the long haul without some positive feedback. We’d much rather enjoy the chips NOW than think about the morning weigh-in, let alone extending our longevity.  

Having a variety of ways to “check in” will give you the motivation and gratification you need to keep you on your nutritional path. Even when you’d like to toss the scale out the back door.

Looking for someone to celebrate your success or encourage you through a challenge? I’m your girl! Email me and we’ll schedule a call to do just that.

Your biggest cheerleader,
Carol

“The bathroom scale knows nothing of extenuating circumstances.”—Mason Cooley

Cool Crisp Days and My Craving for Waffles

As we turn the corner into cooler days and nights, my body thinks it needs more carbs.

My mind agrees.

This is typical for me. Every year when the seasons change, I notice a slight increase in my potato, pasta, and bread consumption. (Gluten free and equally as satisfying.)

I feel like a bear storing up for a long winter’s nap. Some mornings I feel as though the hibernation process is already in progress.

And it’s only October.

A week or so ago, I took a self-care morning. It was very refreshing.   

I decided to indulge my intuitive voice—the one that is often overridden by the dutiful voice.

“What is it I need TODAY to promote good health and happiness?”

In response to this question, I stayed in bed longer than usual and skipped my morning workout. I then proceeded to make waffles from scratch for Mr. Non-Compliant and myself.

It was wonderful.

Sometimes it’s good to listen to that voice that tells you to step back, break a self-imposed rule, and take some time to get off the hamster wheel of life.

Sometimes you just have to eat waffles. (Not the frozen variety either.)

Your method of self-care may look much different than mine, however the result is that you experience great joy in the moment.

Stepping back for an hour, a morning, or a day, has the potential to change your attitude and offer you a fresh outlook on current situations. You will probably find that when you get back into your routine, you are more focused and more productive.

My waffle morning was a mini-retreat and I didn’t even have to leave my home.

As for the carb cravings, the situation is not out of control. It is my “normal” for now. This too shall pass.

One really chilly day, I baked some potatoes so that I could use the oven. It was a win-win, since I wasn’t quite ready to turn on the furnace.

Meal prep is in transition mode. I’m pulling out the crock and instant pots, turning on the oven more, and picking the last of my garden tomatoes. So long tomato pie… 🙁

New adventures in eating are possible with fall produce in abundance. It’s time to roast winter squash, Brussels sprouts, and broccoli. Make extra so you have leftovers for snacks or another meal.  

If you’re craving a few more carbs these days, take comfort in knowing you are not alone. This girl is right there with you.

FUN OFFER: What are you craving these days? Send me an email and share your out-of-control cravings and I’ll gift you with a 50-minute coaching call to help you come up with a way to manage them.

Peace, potatoes, and pumpkins,
Carol

“People who love to eat are always the best people.”—Julia Child