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carol@inkwellcoaching.com

Crown Point, IN

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March 23, 2023

The Truth About Green Bell Peppers

Green bell peppers are not a favorite of mine. In fact, when I order veggie skillets, I usually request that they be omitted. I find them to be bitter

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Food, Health
March 16, 2023

Care for an Exercise Snack?

The terminology “exercise snack” is rather intriguing. I wanted one before I knew what it was. Would it be coated with dark chocolate? Is it low i

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Health
March 9, 2023

Decrease Your Stress and Enjoy a Muffin

Let’s start with the muffin. Last week I wrote about the health benefits of eating wild blueberries. Saturday morning, I decided that I had to have

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Food, Health
March 4, 2023

Plant-Based Wild Blueberry Muffins

Plant-Based Wild Blueberry Muffins These muffins are dairy-free, gluten-free and egg-free. The texture is different than mainstay blueberry muffins. I

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Breakfast, Recipes
March 2, 2023

Tiny Berry Packs a Powerful Punch

If you’ve not yet discovered Wyman’s Wild Blueberries, now is your time. These tiny little berries are one of the healthiest (perhaps even #1) and

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Food, Health, Personal Development
February 23, 2023

Debate on the Dirty Dozen

“Should I spend my money on organic fruits and vegetables?” “Is organic produce superior nutritionally?” “Does it really matter?” I hear t

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Food, Health
February 16, 2023

Choosing a Tasty Pineapple

In the past week, a discussion came up about pineapple. How do you choose a tasty one? Well, for those inquiring minds, here you go.  How to choose a

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Blog, Family, Health, Personal Development
February 8, 2023

Happy Birth Month

You’re probably thinking that I just celebrated my birth month. And I did. One year ago. Already. How quickly the years go by.  I recently read No

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Family, Friendship, Health, Personal Development
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

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Food, Health
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

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Health, Personal Development

About Those Carbohydrates…aka “Carbs”

June 4, 2015
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Food, Health

How much is too much? Are there “good” carbs and “bad” carbs? What is a carb anyway?

Carbohydrates–foods that contain sugars, starches and fibers–are sometimes not considered to be our friends. Truth of the matter is this: we need some carbohydrates in our diet to help supply energy and provide enough food (glucose) to the brain. The number of grams of carbohydrates we need in a day will vary depending on our size, metabolism, activity level and lots of other parameters. The problem seems to be that most Americans consume way too many refined, low fiber, processed carbohydrates. Too much of anything can cause trouble, especially when it comes to maintaining good health. 01396

 

The Dietary Guidelines Advisory Committee has suggested 130 grams per day as the minimum, but again, that number will not work for every body. To measure the amount of  carbohydrates you should eat with most of your meals, cup your hand. Women should eat one cupped-hand size portion and men should eat two.  This is for the carbohydrate-dense foods, such as grains, fruits, starches, and figuring you may eat four times a day.  A good starting point for most people.  Pretty simple!

Calories? They are not created equal. And, they are not fun to count. I know. After my freshman year in college, I spent the summer counting them to lose 25 pounds. One-hundred calories of a spinach, strawberry salad will provide lots more nutrients than one-hundred calories of cookies.

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The best carbs to eat are these: vegetables, fruits, and whole grains like quinoa, brown rice, whole oats (not the oats in little packages with loads of sugar), legumes. Examples of the “bad” or refined carbs and those you should do your best to minimize are: store-bought breads (white or wheat), white rice, white pastas, cereals, cookies, etc. and foods with added sugars. It is the refined carbs that contribute to Type II diabetes, high cholesterol, weight gain, and the list goes on.

Is it possible to lose weight by cutting carbs? Yes, especially when the carbs we eliminate are the breads, cookies, cereals, candy…you get the idea…and you replace them with extra vegetables, fruit and lean protein.  Oh, and check out my prior post on making some very tasty vegetables!

“Eat your vegetables!” Mom

Vegetables with Taste

February 16, 2015
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Everything Else, Food, Health, Recipes

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We need to eat more vegetables, but it can be a challenge if they are mushy and have no flavor. I remember having a major dislike of green beans as a child. (Interesting that my youngest son claimed green beans to be “my worst enemy” when he was growing up. Could it be an inherited trait?) Thankfully, we both outgrew it!

I now enjoy most vegetables, especially when they are roasted. This is so simple and will work for any single or combination of vegetables you like.

For example, take a bunch of asparagus. Wash and snap off the ends just above the point where the asparagus bends like rubber. Toss the spears in a tablespoonful or two of extra virgin olive oil. Sprinkle with salt or your favorite seasonings to taste. Place in a single layer on a stone bar pan or your favorite roasting pan. Bake in a 350-degree oven for about 30 minutes, tossing half way through. The time may vary depending on how crisp you like your vegetables. I like mine to be a bit on the brown and crispy side.

If you roast a variety of vegetables, do your best to cut them into pieces of similar size, so they cook evenly. Instead of olive oil, another option is to melt some coconut oil in your pan (unless it’s summer and the oil is already a liquid), then add the vegetables and toss to coat.

Have fun trying “new to you” or seasonal vegetables. You might be surprised how tasty they are! I roasted Brussels sprouts (one of my husband’s least favorite things) and they disappeared. He even went back for seconds, claiming that they were “ok.” Moral of this story: make enough so you have some for lunch or snacks the next day

Live well,
Carol

What vegetable did Noah not take on the ark? Leeks

Celebrating the Birth Month

February 8, 2015
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Friendship, Fun

I love birthdays! It matters not which one I happen to be celebrating, as they are all a gift.  As each year passes, I find that I treasure each one more than the last, hence my “birth month” celebrations. That and the fact that many people love to send birthday wishes and feel bad when they miss the day. No worries when you have a month…unless the month is February.

As a quick review, the majority of months have either 30 or 31 days. For whatever reason, February got the short straw, with 28 days–29 on a good year. (And don’t we feel really sad for those folks born on February 29th?) Doesn’t it figure I showed up in the midst of winter and in the shortest calendar month?

When I turned 50, my family and friends surprised me with a party during my birth month but after my birthday. On the wall was a HUGE sign that read “Happy Birth Month, Carol!” What fun! Others had finally accepted my philosophy in writing.

The question was posed as to when I began my month-long celebration, since February is a few days short. Is it 31 days prior to, or following my day? To which I replied, “Yes.”

Next time you have a birthday, give the birth month celebration a try. Let me know what you think and if you would do it again. You always have the option of going back to the one-day deal. As for me, I am now lobbying for the birth year…

“God gave us the gift of life; it is up to us to give ourselves the gift of living well.”  Voltaire

Because it’s Always Something

January 26, 2015
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Hope, Spiritual

So many times in life we think, “If I can just get through this crisis, or away from this job, or away from this person,” everything would be great! Right? Not so much.

We have heard the phrase many times, “It’s always something!” and it is. Whether it’s about our health, relationships, finances, career– there will always be trouble brewing somewhere.

It is in the midst of difficulty that we decide on the attitude with which we face the music. We can learn to do the dance, or stand on the side of the gym. We can be the light that helps others find their way in the dark, or wander without hope. We can bloom where we are planted, or stay stuck in the dirt.

The good news is that we have a choice. (I wrote a poem about that years ago—check out My Poetry page!) We are all connected, so our positive -or negative- outlook will affect everyone around us. Perhaps your co-worker or neighbor is facing some tougher stuff than you.

Think about it next time everything (or even one thing) seems to be a mess. Be brave. Do the dance. Be the light. Bloom in your glory. The people around you will receive a great gift and you will feel amazing!

“Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.” Matthew 5:15-16 NIV

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