1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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10 Healthy Snacks for Busy People

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Find the Right Foods for You

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Mastering a Dry or Damp January with Style

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Gluten-Free Substitutes for Healthier Baking

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Confessions from The Antler

What does one eat when in a bar?

Bar food, of course.

The bar options: The Brown Bear vs. The Antler: Horniest Bar Around (There were deer heads with antlers gracing the walls. On the antlers hung Mardi Gras beads. Unique décor, indeed.)

They’re directly across the street from each other in a small Michigan town where the restaurant choices are limited.

Mr. Non-Compliant and I opted for The Antler. With the crowd outside, it was winning over The Brown Bear.

If you’re going to eat bar food, go for the best.

The wait was such that we took the first available spot—2 seats at the bar.

We’ve learned that eating at the bar can be quite entertaining. We meet some fun people.

And we typically get quick service because the bartender is right there to take our order.

Now the big decision. WHAT to order?

Much to my surprise, Mr. NC had a burger, fries and a SALAD!

Was he feverish? Or was he up to something?

Hmmm.

I went all out—a burger with sautéed mushrooms and onions on a gluten free bun. My side? After inquiring about the vegetable combo, I went with the sweet potato waffle fries for that extra Vitamin A.

Yes, I could have chosen mixed greens with dried cherries and sunflower seeds as my entrée. This, too, is bar food when it’s on the menu.

Don’t get worried. I haven’t lost my mind. Earlier that same day I enjoyed a huge, tossed salad and a fresh peach.

I’ll be just fine.

Which leads me to the 80/20 rule.

You don’t have to eat perfectly 100% of the time to improve your health. 

Making smart choices at least 80% of the time is doable, sustainable and will help you reach your health and fitness goals.

And it will keep you from going on an eating binge because you’ve been denying yourself a favorite food for what feels like forever.

80/20. Give it a try and see what happens.

Much love,
Health Coach Carol

“Moderation. Small Helpings. Sample A Little Bit Of Everything. These Are The Secrets Of Happiness And Good Health.” –Julia Child

6 Ways to Enjoy a Staycation at Home

August. Already.

Is summer slipping by too quickly? Feel as though you’ve not experienced enough lazy days? Can’t manage to get away for one reason or another?

 Staycation retreats at home can be a wonderful way to relax, recharge, and pamper yourself without the hassle of traveling.

The key, as in everything, is to plan your day, then stick to your plan. No exceptions. 

Note: If you have children at home, plan something that you’ll all enjoy, or have your staycation when they go back to school.

Here are some ideas.

  1. Have a spa day. The day before, clear your immediate environment (and your calendar) of any clutter to create a sense of calm and tranquility. Make sure you have the necessary ingredients ready for your meals and snacks. That morning, create a delicious and nutritious smoothie using a variety of fruits and greens. For example, try a spinach-banana-pineapple or berry-mint smoothie. Turn on your favorite soothing music and prepare a luxurious bath with Epsom salts or your favorite products. Give yourself a facial. Make a hearty salad with mixed greens, cherry tomatoes, cucumber, avocado, and a lemon juice and olive oil dressing for lunch. Sit inside or outside and enjoy doing nothing. Hide your phone and computer for the day. Drink plenty of water and herbal tea. Do some easy stretching or yoga. Need a cat nap? Take one for 20-30 minutes. Read, write or watch a favorite movie. Beat the heat with a cold tomato-based gazpacho soup loaded with vegetables and herbs for your dinner. Layer Greek yogurt with fresh fruits like berries, mangoes, and kiwi for a refreshing and healthy dessert. It’s your day to relax, so you get to plan it any way you choose.
  2. Plan an entire day of movie-watching. Have a movie marathon with your favorite films or explore new genres. Make popcorn and wear your comfiest clothes. Hide your phone and computer for the day.
  3. Spend time in Nature. Take leisurely walks in nearby parks or nature preserves to reconnect with Mother Earth. Spend the day at the beach or sit by a stream or lake and daydream. During the evening, stargaze and identify constellations. Eat your meals al fresco. Hide your phone and computer for the day.
  4. Explore Local Cuisine: Order takeout to be delivered or cook dishes from various local restaurants to experience different cuisines without leaving your home. If you enjoy being in the kitchen, cook some dishes that you’ve been wanting to try and never have the time. Hide your phone and computer for the day—use only when you need to call for takeout.
  5. Reading Retreat: Dive into a pile of books you’ve been wanting to read, creating a cozy reading nook. Have your snacks ready. Hide your phone and computer for the day. 
  6. Creative Pursuits: Engage in hobbies like painting, writing, crafting, gardening or playing a musical instrument. Is there something that you’ve been putting off that you’d like to do? Now is the time to get started—which is always the toughest part. Hide your phone and computer for the day.

Remember, the key to a successful staycation retreat is to create an environment that allows you to relax, indulge in self-care, and escape from daily routines. Tailor your activities to your preferences and take the time to truly enjoy each moment. Happy staycation!

Much love,
Health Coach Carol

“Just lying on my couch with the warm sun on my face is enough to make my staycation at home a wonderful experience.”—author unknown

The Wonder of Apricots

When I think about the abundant fruits of summer, apricots make the list.

Although some of you may not be fans, I ask that you consider giving this dainty little fruit another taste.

If your current rating for them is thumbs down, consider cutting an apricot into your next fruit salad so that you can ease into the flavor and texture of it.

When selecting apricots, look for those that are plump, firm, and have a deep orange color. Avoid those that are too hard or too soft. Ripe apricots should have a sweet aroma and yield slightly to gentle pressure.

Like peaches and nectarines, they can ripen once you get them home. If they’re not quite the way you like them, store your apricots at room temperature for a couple days or so, checking them daily. Refrigerate to stop further ripening.

Of course, as with all fruits and veggies, there are some delicious health benefits.

  1. Nutrient-rich: Apricots are a good source of vitamins and minerals, including vitamin A, vitamin C, vitamin E, potassium, and dietary fiber. They are low in calories and contain no saturated fats, making them a healthy addition to your diet.
  2. Rich in Antioxidants: Apricots are rich in antioxidants like beta-carotene and lycopene, which help protect the body’s cells from damage caused by free radicals. These antioxidants may contribute to better overall health and reduce the risk of chronic diseases.
  3. Eye Health: The high levels of beta-carotene in apricots are beneficial for eye health and may help prevent age-related macular degeneration.
  4. Heart Health: The potassium content in apricots supports heart health by helping to regulate blood pressure and reduce the risk of cardiovascular diseases.
  5. Digestive Health: Apricots contain dietary fiber, which aids digestion and promotes bowel regularity.

The peak season for apricots varies depending on the region and the specific variety. Generally, fresh apricots are available during late spring and early summer, typically from May to July in the Northern Hemisphere. During this time, you’ll find the most flavorful and sweet apricots.

There are many different apricot varieties, each with its unique characteristics, flavors, and uses. Some popular apricot varieties include:

  1. Blenheim: Known for its excellent flavor and sweetness, Blenheim apricots are widely grown in California.
  2. Moorpark: This variety has a rich and sweet taste and is commonly used for drying due to its high sugar content.
  3. Royal/Royalty: These apricots are reddish orange with a sweet and tangy flavor.
  4. Tomcot: Large, orange fruit with firm, sweet flesh. Slightly tart, old-time apricot flavor.
  5. Goldrich: This variety has a smooth texture and is favored for its sweetness.
  6. Harlayne: A late-ripening apricot with a delicate flavor.

I happened to discover Le Crème Apricots when I was at Whole Foods and decided to give them a try. 

They’re grown in Washington and are a white fleshed apricot. When I brought them home, they were too firm to eat.

Now they’re just right—sweet, juicy, delicious.

Much love,
Health Coach Carol

 “Five tender apricots in a blue bowl, a brief and exact promise of things to come.”– Frances Mayes

Why Potatoes are a Health Food

Potatoes have gotten a bad rap. Because of fries. And Pringles. And chain restaurant menu items that start with “loaded.”

But spuds themselves? They’re one of the most nutritious and filling foods on the planet.

And that’s true even if you’re trying to lose weight.

Here’s the real problem: For most (if not many, many, many) eaters, “potato” means the food items toward the right side of this handy chart:

Calling out potatoes for being fattening is like thinking the issue with creamed spinach is the spinach.

Here’s the thing: When you add lots of fat and salt to a potato, it can be really hard to stop eating it. (Here’s a fun test: Have a nice baked potato without any toppings—you’ll likely find it tasty and satisfying… but not irresistible.)

 

 

The continuum above can provide a good guideline for incorporating potatoes into a healthy eating pattern. Including the fried kind.

Here’s the happy news.

Potatoes are seriously good for you.

✅White potatoes are packed with healthful nutrients. They’re rich in vitamin B6, potassium, vitamin C, and a host of additional vitamins, minerals, and phytochemicals.

✅ Nutritionally-speaking, white potatoes are right on par with sweet potatoes. Sweet potatoes have more vitamin A, but otherwise, it’s a virtual tie.

✅The carbs in potatoes are mostly resistant starch and fiber, which help you feel full and support gut health.

To enjoy potatoes as part of a healthy diet, separately portion out add-ons like butter, sour cream, cheese, and bacon when possible. You might, for example, treat potatoes more like you do other vegetables, such broccoli and asparagus.

Since most of us get a hankering for fries every so often, (yes, I’m in that camp), my treat for you this week is a recipe for amazing baked “fries.”

They’re Mr. Non-Compliant tested and approved.

I hope you enjoy these as much as we do.

The secret to making fries with fluffy insides and crispy outsides is the cold-water soak, so don’t skip that step! The soaking removes excess starch from the exterior of the potatoes, allowing them to get crispy when baked.

Baked French Fries

INGREDIENTS
  • 3 to 4 large baking potatoes (Russets are best), about 1 ½ pounds, scrubbed well, or peel if you prefer
  • 3 to 4 Tablespoons olive oil or avocado oil
  • 1/2 Tablespoon seasoned salt, such as Lawry’s
INSTRUCTIONS

Preheat the oven to 375°F and line a baking sheet with parchment paper or take out your favorite stoneware pan. Cut potatoes into thin fries, about 1/4” thick. Let potatoes soak in cold water in a bowl for at least 30 minutes. Longer is ok too. Remove from water and dry very well with a paper towel. Toss fries with oil. Spread evenly in a single layer on a parchment-lined baking sheet or stoneware pan. Bake for 20 minutes then flip fries and spread in a single layer again. Turn the oven up to 425°F and bake until golden, about 20-25 minutes more. Shake the seasoned salt on them while hot and serve immediately. Makes 4 servings.

Cheers to potatoes,
Health Coach Carol

“I’ll only eat one French fry, said no one ever.” —Carol Slager