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carol@inkwellcoaching.com

Crown Point, IN

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November 24, 2022

Pumpkin Pie or Pumpkin Caramel Flan

Last week I’d mentioned that Mr. Non-Compliant seemed to have designs on a pumpkin caramel flan. Turns out that he left the flan recipe out because

November 17, 2022

Tips for Thanksgiving Preparations

So much to do, so little time. I bet I’m not the only one who’s thinking this right now. However, I’ve always managed to get everything done

November 10, 2022

Versatile gourd adds fiber, flavor and health benefits to fall foods

(The following article was written for and published in the October 13, 2021 edition of Get Healthy, a publication of The Northwest Indiana Times.)

November 3, 2022

The Outward Olive

Today I bring you some happy news about fat. (It’s okay to cheer about this.) Olive oil is a healthy monounsaturated fat that is good for you to con

October 27, 2022

What’s Your Favorite Treat?

It’s that ghoulish time of year again (already) when we can pretend to be someone, or something, we’re not. Take a risk, get out of our comfort zo

October 20, 2022

The Importance of Rituals

There are days when everything just feels BLAH. I don’t really feel like doing much of anything, and I don’t even know what to do first. It’s no

October 13, 2022

4 Tips to Gain Some Control of Your Life

As we approach the holidays and see Christmas decorations showing up in store aisles before Halloween, it can make us a bit, well, CRAZED. How does th

October 6, 2022

5 Fall Health Tips and Nature Journaling

As the weather cools a bit, the pace of our days tends to shift. Maybe not slower, but different. Different means a change in wardrobe, activities, ch

September 29, 2022

Even Mr. Non-Compliant Eats These

I discovered these crackers that are free of many ingredients that people may be sensitive to. Made by Simple Mills, Organic Seed Flour Crackers are s

September 29, 2022

Roasted Root Vegetables

(The following recipe was written for and published in the September 16, 2022 edition of Get Healthy, a publication of The Northwest Indiana Times.) I

Beef Vegetable Soup (Crock-Pot)

You will need:             frog-929341_640
32 oz. organic beef broth/stock
2 small onions, chopped
3 stalks of celery, chopped
3 carrots, sliced
2 potatoes, peeled and diced
1 sweet potato, peeled and diced
1-14½ oz. can diced tomatoes with juice
½ tsp. pepper
1 tsp. salt (optional)
2 cups frozen green beans
12 oz. package frozen soup mix vegetables
1/4 cup quinoa
1 pound ground beef, browned and drained

At the end of cooking time:
¼ cup butter, melted
¼ cup flour (use brown rice flour or gluten-free flour blend if you avoid gluten)  

Directions:
Put all ingredients in the crock-pot, except the butter and flour. Cover and cook on Low for 8 to 10 hours (High for 4 to 5 hours).

One hour before serving, make a roux by melting the ¼ cup butter in a small saucepan, then stirring in the ¼ cup flour, until smooth. Add this mixture to the soup and stir. Cook the soup on High until it thickens a bit.

For variety you could:
*Substitute ground turkey or ground chicken for the beef (and use chicken broth in place of beef. I have never done this, but why not?) Or, finely diced chuck roast, browned.
*Add different vegetables

Hints:
*I usually double this recipe so I have plenty of leftovers
*Brown your ground beef (or ground turkey or chicken) ahead of time and freeze so you can put this together quickly on another day.
*No time to chop vegetables? No problem. Use a couple bags of frozen soup mix or other vegetables you like. It will be tastier than any soup that comes out of a can or box.

Choose Now

An announcement was made at my gym the other day that as of January 1, 2016 thru the end of March, no one would be allowed to come late to class. The reason for this is that the classes are quite crowded for those three months and it is not safe to have people walking around lots of moving bodies. That makes sense to me. Then I wondered about the other nine months of the year. Where do those people go?

AHA moment! The New Year’s resolutions wear off and people go back to their all-too-familiar habit of being too busy to go to the gym. I will give some folks the benefit of the doubt that the weather gets nicer come April so they are more apt to walk, run or bike outdoors. What are your thoughts? Has this ever been you?

In my pharmacy practice, I was often asked to recommend a diet aid. Naturally, I began asking questions about that person’s lifestyle and usually came to the conclusion that the best diet aid was none at all. Long-lasting results come from changing habits and lifestyle. Practice, practice, practice leads to a healthier you.

I challenge you to begin now to make subtle changes that you can sustain through December into 2016. Now is the time to think differently about your health and wellness. Why spend another month being upset about the way you are taking care (or not) of yourself?

What ONE thing can you do differently to feel better today? Drink more water? Let go of the sweets? Honor your workout schedule?

I will be giving some tips on my “Inkwell Healthy Lifestyles” Facebook page. Please “Like” it so you don’t miss out on an idea that could change the way you feel and look, come January 1. Oh, and don’t be late for class.

“If you truly want to change your life, you must first be willing to change your mind.” Donald Altman

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P.S. If you’re tired of the holiday weight gain and dread November thru December year after year, let’s hop on the phone and I’ll share some ideas with you so you can thoroughly enjoy the abundance without it showing up on the scale.  Contact me today!  Now is your time!

I can’t wait to speak with you and take you from dreading this festive time of year to truly cherishing and appreciating it again.

Oatmeal Bake

Here is a breakfast dish that can be prepared the night before and baked in the morning, making it a simple weekday treat.  I cut back on the sweetener, so if it’s not quite to your liking, drizzle a bit of maple syrup over the top once it’s baked.  Serving it with berries or another fruit will add sweetness without overpowering the oats.  Alternatives are given to make this dairy and gluten-free.

Oatmeal Bake
1/3 cup melted butter or Soy Free Earth Balance
2 large eggs
1/2 cup pure maple syrup
1 ½ teaspoons baking powderfile711336976676
1 ½ teaspoons vanilla
1 teaspoon cinnamon
¼ teaspoon salt
1 cup + 2 Tablespoons milk or reconstituted goat milk
3 cups gluten-free oatmeal            

Grease 1 ½ quart baking dish. Drop eggs in and whisk until well beaten.

Add maple syrup, baking powder, vanilla, cinnamon, salt and whisk until there are no lumps. (This may take a minute or two, but keep whisking.)

Whisk in melted butter and milk. Stir in oatmeal and mix well.

Cover and refrigerate overnight. In the morning, bake at 350 degrees for 35-45 minutes, or until set in the middle.  (If you need to bake it immediately, that will work fine too.)

Serve warm with sliced strawberries or fruit of choice.

The Seasons Change and I Feel Icky…Why?

Summer changes to autumn. It is a beautiful time of year here in the Midwest. So, why are you so tired, you wake up in the middle of the night and can’t sleep, your nose is runny and your throat and head hurt, your indigestion has kicked up, and you just feel icky? If any of this sounds familiar, read on. If not, you are blessed and I wish you well.
Autumn BeachThe body needs stress to survive, and even thrive—to an extent. When we have too much stress in our everyday, we get sick. We may not always get indicators, but stress is cumulative. It is kind of like the straw that broke the camel’s back. One more thing and…we are done.

The beautiful change in season is simply one more stressor. It is a physical stress that cannot be avoided when you live in the Midwest. Think about it: we have had 40-something degree nights and tomorrow could be near 70. These radical swings happen often until we settle into the next season, so we pay a price. (Review some symptoms in paragraph #1.) It is tough on our endocrine system and our immune system gets kicked too. When I practiced pharmacy, the prescriptions for ulcers, anxiety and sleep increased in spring and fall.

Once we have a hard frost and temperatures stay more consistent, we will all feel better. Here are some tips to help reduce some stress so you can make it through another day:

*Breathe—deeply and often.
*Move—walk, dance, run, find a sport you enjoy.
*Drink pure spring water. Lots of it.
*Eat only when hungry, and steer clear of sugar and refined carbohydrates. In other words, eat pure food and stay away from those that come in packages.
*If it’s not delicious, don’t eat it.
*Laugh more often.
*Create boundaries.
*Stay away from negative people.
*Begin and end the day with prayer, meditation, reflection.
*Be instead of do.
*Cultivate gratitude.

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These are some suggestions (with adaptation) from Sarah Ban Breathnach’s book Simple Abundance. (A great book, by the way.) You may not get rid of your stuffy nose, but you will a happier, calmer person with a stuffy nose.

Live well,
Carol