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

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

Happy National Ice Cream Day!

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The year was 1984. President Ronald Reagan designated July as National Ice Cream Month and the third Sunday of July as National Ice Cream Day. This year, that special day happens to be July 19th. Hmmm, wonder how we should best celebrate?

I was raised in a family that cherished ice cream. Childhood memories of my mother making a rich and delicious cream concoction that my father would freeze into an amazing treat are vivid. The flavors were vanilla, peach, banana or strawberry. Much to my dismay, chocolate was never even in the running, since I was the only one who voted for it. Gratefully we had plenty of chocolate syrup on hand, which I generously poured over everything.IMG_20150612_002352 Today, as your wellness coach and healthy lifestyle advocate, I will celebrate National Ice Cream Day by enjoying a scoop– ok, two–of my beloved childhood treat. Life is about the balance. Permission granted to celebrate with me.

“Keep Calm and Eat Ice Cream”